Monday, February 6, 2017

~ Power CrossFit

Power CrossFit – CrossFit

WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch

Caterpillar

Duck walk

WOD

Metcon (Time)

For time:

-21 Thrusters

-200 meter Run

-21 GHD Sit-ups

-18 Thrusters

-200 meter Run

-18 GHD Sit-ups

-15 Thrusters

– 200 meter Run

-15 GHD Sit-ups

-9 Thrusters

-200 meter Run

-9 GHD Sit-ups

*RX PLUS-(135/95#)

*RX-(95/65#)

*Super awesome (65/35#)

Assault Bike Intervals (10 Work/20 Rest) (Calories)

10 Seconds Work

20 Seconds Rest

8 Intervals (4:00 Minutes)

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