Thursday, September 28, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

1,000 meter row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

50 double unders

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

WORKOUT OF THE DAY

Metcon (Time)

200m Run

15 Deadlifts (225/155)

200m Run

30 Box jumps (24/20″)

200m Run

30 Box jumps

200 m Run

15 Deadlifts

200m Run

GOAT WORK

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