Wednesday, February 15, 2017

Power CrossFit – CrossFit

Metcon (Weight)

Take 5 minutes to find your 1 RM Bicep Curl. This is NOT something I EVER THOUGHT I WOULD BE TYPING! But HEY! Why not? THIS IS FOR YOU BEAU! GET WELL SOON!

WARM-UP

ROW 800 meters

1 minute of forearm stretches

1 minute of knees to chest

1 minute of push-ups

1 minute of shoulder ROM

WOD

Metcon (Time)

“Globo-Gym”

50-40-30-20-10

-Bicep Curls (45/35#)

-Sit-Ups

-Bent Over Rows (45/35#)

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

10 Seconds Work

20 Seconds Rest

8 Intervals (4:00 Minutes)

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