Monday, September 25, 2017

Power CrossFit – CrossFit

warm up (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WORKOUT OF THE DAY

Metcon (Time)

“Puerto Rico”

2 Rounds for time:

-100 Double unders (length of the island in miles)

-35 Burpees (width of the island in miles)

-78 Sit-ups (number of towns on the island and affected)

This WOD is in supportive to those affected in Puerto Rico after Hurricane Maria.

STRENGTH

Metcon (Weight)

10 min alternating EMOM:

-4 Back squats

-2 Front Squats

Increase weight to finish heavy

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