Thursday, July 20,2017

Power CrossFit – CrossFit

Warm-up

Run/Row/Bike /Ski for 4 minutes

Samson Stretch

Push Ups

Pull Ups

Sit Ups

Squats

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

400M Row (Every 40 Meters is 1 rep)

20 Burpee Ball Slams (30/20)

30 Mountain Climbers ( 1 on each leg = 1 rep)

400 M Run (1 Rep)
Then rest 2 Minutes and do 15.1A

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Strength

Refer to spreadsheet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s