Thursday, June 8, 2017

Power CrossFit – CrossFit


20 Air Squats

5 hip rotations each leg (like you’re stepping over a fence)

10 forward leg swings (each leg)

10 side leg swings (each leg)

10 push ups

Do a few reps of each movement in the WOD with your weight.

Make sure you will be able to do the workout High Intensity the whole way through.

Metcon (Time)

100 Double Unders (1 for 1 Singles)



Ball Slams (30/20#)

Back Squats (75% BW)


400 M Run
This needs to be a SPRINT move quick, keep it high intenstity, and scale correctly.


Strict Press

4×6 @ 67%

Front Squat

4×10 @ 50%

Weighted Strict Pull Ups

3×8 15% BW

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