Wednesday, August 9, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

400 meter jog

Samson stretch

Caterpillar

IT band stretch and foam roll

Calf stretches

wrist warmups

2 ROUNDS NOT FOR TIME

10 x Back extentions

10 x push press empty bar

10 x good mornings

10 x push ups

10 x air squats

Metcon (Time)

2 ROUNDS FOR TIME OF:

500 meter ROW

50 Wallballs (20/14#)(10/9′)

50 Deadlifts (115/75#)

50 STO (115/75#)

Weighted Pull-ups

5 x 75%

3 x 85%

1 x 95%

If you don’t know your 1 RM then find it. Beginners can learn pull-ups by performing band-assisted and eccentric-only pull-ups until they’re able to perform a proper concentric repetition.

STRENGTH

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