Monday, September 18, 2017

Power CrossFit – CrossFit

WARM-UP

400m jog

20 back extensions

10 meter Samson stretch

10 meter Caterpillar

10 meter duck walk

Couch stretch 2 minutes each leg

WORKOUT OF THE DAY

Metcon (Weight)

“Bring Sally Up” – Back Squats

RX PLUS (135/95#)

RX (95/65#)

*If you drop the bar during the song, then you must do 10 burpees for each time you drop it post WOD.

REST 3 MINUTES THEN

Death By 10 Meters (AMRAP – Rounds)

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

* Touch the line for each 10m sprint except the last sprint

Score total rounds and sprints in the last round completed.

REST 3 MINUTES THEN

Metcon (Time)

30 Back Squats for time:

RX PLUS(155/115#)

RX(135/95#)

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