Friday, February 10, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

ROW 500 meters

Calf stretches

Caterpillar

Samson stretch

2 rds not for time:

10 push ups

10 air squats

10 sit ups

10 back ext

10 push press empty bar

WOD

Metcon (Time)

2 ROUNDS:

-40 Wallball Sit-Ups (20/14#)

-30 Alt. DB Snatches (35/20#)

-20 Burpees

-15 Pull-Ups

RX Plus:

(30/20#)

(50/35#)

Burpees to a 6″ target

10 Bar Muscle-Ups

GOAT WORK

Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

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