Wednesday, September 13, 2017

Power CrossFit – CrossFit

STRENGTH

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

Metcon (Weight)

Alternate between:

Bench Press

10-9-8-7-6-5-4-3-2-1

Penally Row

1-2-3-4-5-6-7-8-9-10

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

5 ROUNDS FOR REPS OF:

-1 minute SDHP (75/55#)

-1 minute Push Press (75/55#)

-1 minute of Double unders

REST 1 minute

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