Tuesday, December 27, 2016

Power CrossFit – CrossFit

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

Metcon (Time)

For time:

5 Rounds of Cindy*

directly into:

3 Rounds of DT**

Directly into:

1,000m Row

(*1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats)

(**1 Round of “DT”: 12 DL + 9 HPC + 6 PJ )

(RX+ 155/105)

(RX 135/95)

Back Squat (3×5 Refer to Spreadsheet)

Bench Press (3×5 Refer to spreadsheet)

Strict Pull-Ups ( 3 sets at Max Effort)


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