Thursday, February 2, 2017

Power CrossFit – CrossFit

BENCHMARK

800m Row (Time)

Max Effort 800m Row

WOD

Metcon (AMRAP – Reps)

EMOM for 7 minutes:

-10 Toes to rings

-10 Russian twists (30/20) 1 left 1 right =2 reps

-Hold a plank for the remaining part of the minute.

*Scaled = knees to chest and lighter slam ball.

REST 2 MINUTES THEN IMMEDIATELY….

*TABATA STYLE WITH NO REST*

-20 seconds of sit-ups

-10 seconds of flutter kicks

*8 Rounds equals 4 total minutes

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