Thursday, October 5, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

ROW 500 meters

Calf stretches

Caterpillar

Samson stretch

2 rds not for time:

10 push ups

10 air squats

10 sit ups

10 back ext

10 push press empty bar

WORKOUT OF THE DAY

Metcon (Time)

15-12-9-6-3 reps for time of:

Power Clean (135/95#)

Bar-facing burpee

THEN

Rest as much time as you need.

Metcon (Time)

This is NOT a sprint. Let’s just getting some work in.

Run 400 meters

Rest 1 minute

Run 800 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

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