Wednesday, September 27, 2017

Power CrossFit – CrossFit

Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Weight)

5 minute EMOM:

– 5 Close grip bench press

– 5 Bent over barbell rows

5 minute EMOM:

– 5 Strict Pull-ups

– 5 Strict dips

*scale but don’t skip it

THEN

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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