November 30, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WORKOUT OF THE DAY

Please please don’t feel ashamed when you scale. Lack of good form to “win” is worse than cheating. Just my two cents. -Tera

Metcon (Time)

10…9…8

Deadlift (225/135lbs)

Burpees

THEN 400m Run

7…6…5

Deadlift (225/135lbs)

Burpees

THEN 400m Run

4…3…2…1

Deadlifts (225/135lbs)

Burpees

THEN 400m Run

MOBILITY! Stretch and Foam Roll

Get with your awesome trainer and fix out the kinks!!!

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