Thursday July 13, 2017

Power CrossFit – CrossFit

Warm-up

400 M Run/500 M Row/ 2 min Bike

2 Rds

10 Pushups

10 Pull Ups

10 Sit Ups

10 Squats

10 Lunges

Metcon (Time)

3 Rounds

80 M Famers WALK 50/30# DB

40 M Sled Push (with farmers walk DBS on sled)

20Jumping Squats

(5 Burpee Ladder Penalty if you drop the DBs on the farmers walk

5 the first time, 10 the second time, 15 the third time and so on…)

-Love Beau
Since we only have 2 sleds we may have to stagger this workout or get creative

12 Minute Core Tabata (AMRAP – Reps)

12 Minute Core Tabata:

8RDS-Plank Jacks

From plank position jump feet both out at the same time to wide legs and then back in to center. Each time you come back to center is one rep.

8RDS-Full-sit-up

1.) Lie on your back with knees bent, feet on the ground and hands over your head.

2.) Sit up all the way with chest coming to your knees and with feet remaining on the ground.

3).Touch your feet with your hands.

4.) Return back to starting position with hands touching the ground behind your head.

8 RDS-Mountain Climbers

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

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