Friday, September 15, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

800 meter row

50 double unders

Crossover activation

Shoulder ROM

Caterpillar

Samson stretch

20x’s

Push Press with empty bar

Air squats

Push ups

back ext

STRENGTH

Front Squat (1×1)

Find your 1 RM or I will have a meltdown…again.💪🏼😉

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

10 Wallballs (20/14#) (11/10′)

10 meter Handstand Walk

10 Wallballs (20/14#) (11/10′)

*If you can’t handstand walk, scale down to a 15 sec handstand hold against wall + 20 yd bear crawl for each HSW.

Please scale appropriately. Also, talk to your trainer about scaling your WOD to keep it highly intense for a slightly out of your comfort zone amount of time. AKA… Don’t get fricking Rhabdo!!!!!

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