Tuesday, November 7, 2017

~ Power CrossFit

Power CrossFit – CrossFit

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

For time:

-20 Power Snatches (95/65#)

-10 Bar Facing Burpees OTB

-20 Overhead Squats (105/75#)

-10 Bar Facing Burpees OTB

-20 Hang Power Cleans (115/85#)

-10 Bar Facing Burpees OTB

-20 Front Squats (135/95#)

10 Bar Facing Burpees OTB

-20 Deadlifts (155/105#)

-10 Bar Facing Burpees OTB

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