Tuesday, August 5, 2017

Power CrossFit – CrossFit

STRENGTH

Back Squat (Strength Back Squats • 5 reps at 65% of 1RM • 5 re)

Back Squats

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 75% of 1RM

WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch

Caterpillar

Duck walk

WORKOUT OF THE DAY

Metcon (Time)

“THE LONGEST MILE”

4 Rounds for Time

10 Burpees

100 meter Run

10 Air Squats

100 meter Run

10 Push-Ups

100 meter Run

10 Sit-Ups

100 meter Run

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