Wednesday, June 14, 2017

Power CrossFit – CrossFit

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

In front of a running clock 12 minutes of:

1 minute of Double-unders

1 minute of Dumbbell snatches (50/30#)

2 minutes of Double-unders

2 minutes of Dumbbell snatches (50/30#)

3 minutes of Double-unders

3 minutes of Dumbbell snatches (50/30#)
***Alternate snatches

STRENGTH

Thank you Coach Todd for the spreadsheets!!!! Refer to them for your weight.

Deadlift (4×6)

Incline Bench Press (4×10)

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