Wednesday, May 17, 2017

Power CrossFit – CrossFit

Warm-up

Samson Stretch

Overhead Squat

Sit-up

Back Extension

Pull-up

Dip

Push Ups

Metcon (Time)

Crossfit Regionals Event 2

21-15-9

Dumbell Snatches

Ring Dips

Rx+: (50/35#) Dips from High Rings (Muscle Up to do dips)

Rx :(30/20) Ring Dips

Scaled: Perfect Form

Scale this workout so it takes you no longer than 12 Minutes

Metcon (Distance)

400 M Intervals

20 Min AMRAP

Run 400M

1 Min Rest

RX+: (20/14# Vest)

Try to maintain or beat 1st 400M pace for entire workout.

Strength

Refer to Spreadsheet

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