Thursday, March 30, 2017

Power CrossFit – CrossFit

ROMWOD

OR

WARM UP (No Measure)

1,000 meter row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

50 double unders

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

WOD

Let’s do a variation of “Fight Gone Bad”, in that you have 5 stations, or exercises, you move through after completing as many reps as possible in one minute (at each station). Each round then will take you 5 minutes to complete. You rest one minute before repeating. Complete 3 rounds. To score this workout, one point is given for each rep.

Metcon (AMRAP – Reps)

Pull-ups

Sit ups

Mountain climbers (one on each side=1)

Walking lunges

Jump rope (singles)

REST

STRENGTH

Snatch

Refer to spreadsheet

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