Thursday, June 8, 2017

Power CrossFit – CrossFit

Warm-up

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)

Then

21-15-9

Ball Slams (30/20#)

Back Squats (75% BW)

Then

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

Strength

Strict Press

4×6 @ 67%

Front Squat

4×10 @ 50%

Weighted Strict Pull Ups

3×8 15% BW

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