Thursday, November 15, 2016

Power CrossFit – CrossFit

DECEMBER CHALLENGE!

REST DAY OR ACTIVE RECOVERY

Romwod and do mobility on any problem areas.

“I don’t need a rest day” WOD

WARM UP (No Measure)

Row 1,000

calf stretches

foam roll t-spine

foam roll quads and hamstrings

couch stretch

Samson stretch

Caterpillar

20 x’s

push ups

back ext

ghd sit ups

Metcon (AMRAP – Rounds and Reps)

12 MINUTES AMRAP:

-21 Hand-Release Push ups

-15 KB Swings (1.5/1 pood)

-9 Toes-to-Bar

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