Monday, August 7, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

ROW 500 meters

Calf stretches

Caterpillar

Samson stretch

2 rds not for time:

10 push ups

10 air squats

10 sit ups

10 back ext

10 push press empty bar

Metcon (Time)

10 thrusters (135/95#)

50 double unders

8 thrusters

40 DUs

6 thrusters

30 DUs

4 thrusters

20 DUs

2 thrusters

10 DUs
RX-(95/65#)

Please note the 3 scaling options for Double Unders. From now on you’ll always have the option to cut the reps in half in case you’re just starting to get your double unders down but might not be ready for all the reps of the WOD. The next option will be singles x 3-5. We’re trying to get more people swinging that rope. Lastly, we will scale with tuck jumps if necessary to maximize the intensity of the WOD.

STRENGTH

Refer to spreadsheet.

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