Monday, December 19, 2016

Power CrossFit – CrossFit

WARM UP (No Measure)

Row 1,000 meters

50 Double Unders

Crossover activation

Shoulder ROM

2 Rds NOT for time:

10 m duck walk

10 back ext

10 sit-ups

10 ring rows

WOD

Metcon (Weight)

Every minute on the minute for 21 minutes

First minute – 3x Ground to overhead (155/115#)

Second minute – 3x Front squats (155/115#)

Third minute – 10 pull-ups

STRENGTH

Back Squat

Bench Press

Weighted Pull-ups

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