Tuesday, February 7, 2017

Power CrossFit – CrossFit

Warm up (No Measure)

Row 1,000 meters
-10m Samson Stretch

-10m Caterpillar

-Foam roll all the sore parts

-Grab your Coach and stretch!

*I WILL ROMWOD WITH ANYONE AND EVERYONE!!!!

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 20 Minutes:

-10 meter Broad Jump

-20 HR Push-Ups

-30 Double Unders

-40 meter Lunge

(every 10 meters = 1 Rep)

*RX PLUS-20 lb Weighted Vest

*Scale Double Unders with 120 Regular Jumps

STRENGTH

2 Position Clean

1. From High Hang

2. From Low Hang
1×5@45%

1×5@55%

1×3@65%

5×2@75%

GOAT WORK

The Open is upon us. Verteran PC members….work on your weaknesses! New PC members…. Ask me and I’ll tell you what to work on! We will ALL BE DOING THE OPEN TOGETHER! It is how we roll! #crossfitfamilyfun #goodtimes #thursdaynight #bringthefamily #watchthebravegoheadtohead

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