Friday, October 13, 2017

Power CrossFit – CrossFit

WORKOUT OF THE DAY

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

Caterpillar

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

Couch Stretches

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts (185/135#)

Box jump (24/20″)

Ball slams (30/20#)

EXTRA CREDIT

Metcon (No Measure)

EMOM alt for 8 minutes:

– 6 Pistols

– 4 Strict HSPU

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