Tuesday, January 31, 2017

Power CrossFit – CrossFit

WOD

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

Metcon (Time)

3 Rounds:

10 Pull-Ups

10 Cleans (95/65#)

10 T2B

10 Wallballs (20/14#)(10′)

STRENGTH

Refer to spreadsheet! Log in WODIFY! If you do not have your spreadsheet PLEASE LET ME KNOW!

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