Monday, May 22,2017

Power CrossFit – CrossFit

WARM-UP

Samson Stretch

Overhead Squat

Sit-up

Back Extension

Pull-up

Dip

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

30 Cal Row

20 GHD Sit Ups

10 Overhead Squats (95/65#)

Pull-ups (1 Set of Max Effort Kipping Pullups )

Skill Testing

Guys Shoot for 25 Unbroken

Girls shoot for 18 Unbroken

Pistols (1 Set Of Max Effort Pistols (Alternating))

Skill Testing

Guys and Girls shoot for 20 Unbroken (10 each leg)

Back Squat (3×5 @ 70%)

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