Wednesday, October 11, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

-2 minutes of jumping rope or 50 Double Unders

-MOBILITY: (Spend as much time as your body needs)

Forearm stretches

Calf stretches/foam roll

20 meter duck walk


Banded calf/ham stretches (on your back band on your forefoot)

Couch Stretches


Metcon (Time)


800 Meter Run

6 Rounds “The Chief”

400 Meter Run

4 Rounds “The Chief”

200 Meter Run

2 Rounds “The Chief”

Barbell: (115/75#)

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

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