Thursday, July 20,2017

~ Power CrossFit

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

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