Wednesday, December 6, 2017

Power CrossFit – CrossFit

Don’t forget about our rowing competition!

WARM UP (No Measure)

500 meter light row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

2 rounds for time of:

50m of Lunges

25 Medball Cleans (20/14#)

50 Wallball Sit-Ups (20/14#)

25 Back Extensions with Medball

RX Plus is with a 20 lb weighted vest.

STRENGTH

Refer to your spreadsheet

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