Power CrossFit – CrossFit

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WARM-UP

-Row 1000 meters

-Do 5-10 reps of each movement from today’s WOD.

WORKOUT OF THE DAY

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

STRENGTH

Front Squat

3 x 5 @ 75% of 1RM

EXTRA CREDIT

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.