Tuesday, February 21, 2017

Power CrossFit – CrossFit

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)

3 Rounds for Time

5 Front Squats

15 Kettle Bell Swings 1.5 pood / 1 pood

5 Deadlifts

15 Toes to Bar

5 Push Jerks

15 HR Push-ups

RX+ 185/125

RX 135/95

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

10 Seconds Work

20 Seconds Rest

8 Intervals (4:00 Minutes)

Strength

Follow your spreadsheets

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