Thursday, December 22, 2016

Power CrossFit – CrossFit

ROMWOD

warm up (No Measure)

Run 800 meters or Row 1,000 meters

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WOD

Metcon (Time)

100 double under cash in

THEN;

5 ROUNDS

-Hollow body rocks x 10

-Run 100 meters with medball (20/14#)

-20 meter medball lunge

Make up a strength you missed.

Log it in WODIFY

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