Monday!

Power CrossFit – CrossFit

WARM UP (No Measure)

500 meter slow row

calf stretches

foam roll t-spine

foam roll quads and hamstrings

couch stretch

Samson stretch

Caterpillar

WORKOUT OF THE DAY

Metcon (Time)

4 Rounds:

20 Wallballs (14/20lbs)

8 Power Cleans (95/135#)

Row 25/20

Rest 2 minutes btw rounds

REST

Metcon (AMRAP – Reps)

5 min AMRAP:

Max sets of 10 unbroken if you break start over. Ex: Susan got 13 and then stopped. Susan gets 10 reps and starts over.

STRENGTH

Hang Clean (1×3)

Hang Clean:

Build up to a tough triple in 8 minutes:

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s