Wednesday, December 13, 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

Metcon (Time)

“THE QUICK AND THE DEAD”

For Time

3-9-15-21-15-9-3

Deadlifts (205/145 lbs)

Box Jumps (24/20 in)

EXTRA CREDIT

DIPS

3×6

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

Make up a strength you missed.

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