Friday, August 25, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

1,000 meter row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

50 double unders

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

STRENGTH

Metcon (Weight)

5 min EMOM:

3 Back Squats

5 min EMOM:

6 Dumbbell Step Ups(24/20″)

*Warm up to a heavy weight before the EMOM

WORKOUT OF THE DAY

Metcon (Time)

50 Wall Balls(20/14#)

50 Kettlebell Swings (1.5/1pd)

50 AbMat Sit-ups

50 Box Jump Overs(24/20”)

50 AbMat Sit-ups

50 Kettlebell Swings(1.5/1pd)

50 Wall Balls(20/14#)

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