Wednesday, August 30, 2017

Power CrossFit – CrossFit

WORKOUT OF THE DAY

Warm up (No Measure)

-Row 500 meters

-50 Double unders or 2 minutes of regular jump ropes

2 ROUNDS:

-10 Push Press with a light barbell, plate or broomstick

-10 Air Squats

-5 Parallette pass throughs

*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.

Metcon (Weight)

6 min EMOM alternate (HAP)

-5 Push Jerks

-5 Front Squats

*weight can be racked

REST 3 MINUTES THEN

Metcon (Time)

For Time:

1000 meter Row

50 KB Swings (1.5/1pd)

50 Abmat Situps

100 Double Unders

500 meter Row

30 KB Swings (1.5/1pd)

30 Abmat Situps

60 Double Unders

250 meter Row

10 KB Swings (1.5/1pd)

10 Abmat Situps

20 Double Unders

*Sub tuck jumps or 5x’s single unders

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