Wednesday, January 25, 2017

Power CrossFit – CrossFit

warm up (No Measure)

Run 800 meters

50 double unders
Set up your equipment and do warm-up reps with light weight.

Metcon (AMRAP – Reps)

SET THE FIGHT GONE BAD TIMER:

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“HUMP DAY GONE BAD”

3 ROUNDS OF:

-Dumbbell Press on Medball (35/20#)

-Medball Sit-ups (20/14#)

-Box jump overs or step overs (24/20″)

-Hand release push-ups

-Row (Calories)

-REST

GOAT WORK

Trainers choice! Find your trainer and pick one thing.

Metcon (AMRAP – Reps)

GOAT WORK! As many reps as possible! Log it into WODIFY.

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