Thursday, September 7, 2017

Power CrossFit – CrossFit

WARM-UP

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

4 rounds for time:

10 Deadlifts 245/155#

60 Double Unders

STRENGTH

Back Squat

8 min EMOM

– 3 Back Squats

Start at 55% of 1rm and them try to increase weight each minute to finish as heavy as possible.

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