Monday, June 26, 2016

Power CrossFit – CrossFit

WORKOUT OF THE DAY

warm up (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts

1 round of “CINDY” between rounds

RX PLUS-Body weight deadlifts

RX- 50% of Body weight deadlifts

*1 round of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

STRENGTH

Back Squat (4×6)

Refer to spreadsheet for %

DB Press

Refer to spreadsheet for %

ACCESSORY WORK (optional)

Bulgarian split 3×8

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