Wednesday, March 15, 2017

Power CrossFit – CrossFit

WARM-UP

3 Steady Rounds:

Row 300m

10 Pull Ups

15 Air Squats

WOD

Metcon (Time)

3 Rounds:

30 Goblet Squats (1.5/1pood)

20 Push-Ups

10 GHD Sit-ups

RX PLUS-20# weighted vest

STRENGTH

Bench Press (1×5+)

Find your 1 RM or refer to spradsheet.

STRENGTH

Dips (3×10)

EXTRA CREDIT

Front Squat

Front Squat 5×2 @ 50% of 1RM PERFECT FORM

Post WOD Mobility

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