Thursday, August 17, 2017

Power CrossFit – CrossFit

WORKOUT OF THE DAY

Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon (Time)

500m Row

50 Double-Unders

50 AbMAt Sit-ups

400m Row

40 Double-Unders

40 AbMAt Sit-ups

300m Row

30 Double-Unders

30 AbMAt Sit-ups

200m Row

20 Double-Unders

20 AbMAt Sit-ups

100m Row

10 Double-Unders

10 AbMat Sit-ups

STRENGTH

Make up day.

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