Thursday, July 26, 2018

Power CrossFit – CrossFit

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WARM UP (everyday elements) (No Measure)

Row 1,000 meters or Run 900 meters

50 Double Unders

Shoulder ROM

2×10

Pull-Ups

Air Squats

Box Dips

Sit-Ups

FOAM ROLL

WORKOUT OF THE DAY

Metcon (Time)

15-12-9-6-3

-Thrusters (95/65#)

-T2B

-Lateral Burpees over the bar

REST

Some don’t need rest and some need to go back to work. I suggest that you recover slightly then finish! So rack your shit and roll in 3 minutes. 🤷🏼‍♀️

WORKOUT OF THE DAY

Metcon (Weight)

8 min EMOM

3 thrusters (from the ground)

Do a weight that you can do consistently for eight rounds. Add weight each round if you are feeling froggy.

EXTRA CREDIT

CORE WORK

9 X 30 second each:

Left side plank

Right side plank

Forearm plank

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