Tuesday, January 17, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

-2 minutes of jumping rope or 50 Double Unders



-MOBILITY: (Spend as much time as your body needs)

Forearm stretches

Calf stretches/foam roll

20 meter duck walk


Banded calf/ham stretches (on your back band on your forefoot)

Couch Stretches


Metcon (Distance)

ROW 8×45 seconds hard. 15-second easy recovery between each hard interval. Good old fashioned, short, high intensity interval training.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Make sure you warm up!

-3×5 with a broomstick, training bar or empty bar




Refer to your spreedsheet and log your numbers in WODIFY!

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