Friday, January 19, 2018

Power CrossFit – CrossFit

HAPPY BIRTHDAY OWEN CLAYTON GAIDRY!!!!!!!!!

MAKE UP DAY

Make up a WOD that you missed during the Snowpocalypse or do the following WOD.

WORKOUT OF THE DAY

Metcon (Time)

Pyramid Rowing Interval (set rower to 59-60%)

3 min warmup

100 m spring

30 s recovery

200 m sprint

30 s recovery

300 m sprint

30 s recovery

400 m sprint

30 s recovery

300 m sprint

30 second recovery

200 m sprint

30 s recovery

100 m sprint

Rest for 3 minutes then repeat one more time

Toes to rings kipping then chest to rings

We are working on our kip and toes to ring then smoothly transitioning to kipping chest to ring. Do your best and use a box or partner for help.

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