Wednesday, January 18, 2017

Power CrossFit – CrossFit

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WOD

Metcon (Time)

4 Rounds:

-5 Handstand Push-ups

-15 Kettlebell Swings (1.5/1pood)

-30 Double Unders

-50 meter Waiters Walk (45/35#)

Run, Row, Ski 1 mile or Assault bike 3 miles

Metcon (Time)

Run a mile, Row a mile, Ski a mile or Assault Bike 3 miles.

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