Wednesday, July 12, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

800 meter row

50 double unders

Crossover activation

Shoulder ROM


Samson stretch


Push Press with empty bar

Air squats

Push ups

back ext


The 400m run counts as ONE rep! If you didn’t finish your last run before the clock ran out, it was just extra credit 😉

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP

Run 400 meters

10 Deadlifts (135/95#)

30 sit-ups

10 DB Snatches (30/20#)


Refer to spreadsheet. Log numbers in WODIFY.

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