Wednesday, February 22, 2017

Power CrossFit – CrossFit

warm up (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WOD

Metcon (Time)

2 ROUNDS:

Run 400 meters

10 man makers (30/20#)

Row 500

5 man makers (30/20#)
Man Maker = Start in a standing position. With Dumbbells in hand squat down and set the dumbbells in front of your feet, kick out to a push-up position, do a push-up, while in the plank position row the Left dumbbell up, set the dumbbell back down, do a push-up, while in the plank position row the Right dumbbell up, set the dumbbell back down, jump back to a squat position, squat clean and press dumbbells – That is 1 Man Maker

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