Monday, August 28, 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

STRENGTH

Metcon (Weight)

EMOM FOR 10 minutes:

3 deadlifts

6 Abmat sit-ups (weighted)

*start light at 40% of 90% of 1 RM then in crease as you go.

WORKOUT OF THE DAY

Metcon (Time)

5 Rounds of:

21/15 Calorie Row

15/10 Calorie Assult bike

8 Power Cleans (165/115#)

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