Monday, January 23, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

1,000 meter row

50 Double Unders
Warm up with light overhead squats.

WOD

30 Minute time cap. Scale and feel good about it!

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

GOAT WORK

Gymstrong

RING WORK 10 x 2

ADV PLUS: muscle up

ADV: Chest to rings

INT: Ring pull ups

BEG: Ring jumping pull ups with a slow descent

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