Friday, July 14, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

800 meter row

50 double unders

Crossover activation

Shoulder ROM

Caterpillar

Samson stretch

20x’s

Push Press with empty bar

Air squats

Push ups

back ext

1-Mile Run (Time)

Max Effort 1-Mile Run

REST 3 MINUTES THEN

Metcon (Time)

21-15-9

-S2OH…155/105 (From the ground)

-Chest to Bar Pull Ups

*RX- 135/95 – Pull Ups

STRENGTH

Refer to spreadsheet.

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