Friday, August 18, 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

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 15 MINUTES:

15 Deadlifts

10 Thrusters

10 Pull-Ups

15 Wallballs (10/9′)

*RX Plus-(135/95#)(30/20#)

*RX-(95/65#)(20/14#)

STRENGTH

Back Squat

5 reps @ 75%

3 reps @ 85%

1 rep @95%

Weighted Pull-ups

5 reps @ 75%

3 reps @ 85%

1 rep @ 95%

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