Monday, July 31, 2017

Power CrossFit – CrossFit

warm up (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext
Lay out you weights and scale appropriately. Do light warm up deadlifts in addition to your warmup. Remember to check your ego at the door and use proper form. ALL REPS MUST BE TOUCH AND GO. IF YOU STOP GET READY FOR EXTRA BURPEES 🙂

Metcon (Time)

21 Deadlifts (135/95)

10 Burpees

18 Deadlifts (155/105)

10 Burpees

15 Deadlifts (185/125)

10 Burpees

12 Deadlifts (225/155)

10 Burpees

9 Deadlifts (255/165)

10 Burpees

6 Deadlifts (295/205)

10 Burpees

3 Deadlifts (315/225)

10 Burpees

* 20 burpees must be completed, instead of 10, following a round that is not unbroken
***RX plus is bar facing burpees no step overs.

*** RX Plus Weights are Listed above

STRENGTH

Look at your awesome spreadsheet! BACK SQUATS were

meant for Mondays!

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