Friday, March 31, 2017

Power CrossFit – CrossFit

Warm up (No Measure)

-Row 500 meters

-50 Double unders or 2 minutes of regular jump ropes


-10 Push Press with a light barbell, plate or broomstick

-10 Air Squats

-5 Parallette pass throughs

*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.


Metcon (Time)

150 Wallballs (20/14# 10′)

*Every time you break your wallballs run 100 meters*


Deadlift (1×1+)

Refer to spreadsheet. If you do not have a sheet then give us your max numbers. If you do not know your numbers then find them. Happy Friday ya’ll!


Glute-Ham Raises (3×10)

Glute ham raises are difficult! Do not avoid them. Do as many as you can.

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