Tuesday, September 19, 2017

Power CrossFit – CrossFit

WARM-UP

Row 600 meters or Run 400 meters

2 rounds:

-10 PVC Good Mornings

-10 PVC Passthroughs

-10 Front-to-back Leg Swings /leg

-10 Side-to-side Leg Swings /leg

-10 Calf Stretches on box (5 each side)

4 rounds:

-30 sec Pigeon Pose Right

-30 sec Pigeon Pose Left

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

Hang Power Snatch (95/65#)

Stiff Leg Deadlifts (95/65#)

Box Jumps (24/20″)

Ball Slams (30/20#)

CORE WORK

Bring Sally Up Plank Challenge for Patrice! XOXO

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