Wednesday, December 21,2016

Power CrossFit – CrossFit

WOD

Warm up (No Measure)

Row 500 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 back ext

10 calf stretches

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

STRENGTH

Front Squat

3×5

Strict Press (5×3)

Deadlift (1×5)

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