FRIDAY COMP DAY!!!!!!

Power CrossFit – CrossFit

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WARM-UP

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

400m Run

21 Dumbbell Thrusters

400m Run

15 Dumbbell Thrusters

400m Run

9 Dumbbell Thrusters

400m Run

RX Plus-(50/35#)

RX-(40/25#)

CORE WORK

12 Minute Core Tabata (AMRAP – Reps)

12 Minute Core Tabata:

8RDS-Plank Jacks

From plank position jump feet both out at the same time to wide legs and then back in to center. Each time you come back to center is one rep.

8RDS-Full-sit-up

1.) Lie on your back with knees bent, feet on the ground and hands over your head.

2.) Sit up all the way with chest coming to your knees and with feet remaining on the ground.

3).Touch your feet with your hands.

4.) Return back to starting position with hands touching the ground behind your head.

8 RDS-Mountain Climbers

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

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