Tuesday, September 25, 2018

Power CrossFit – CrossFit

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WARM-UP

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WORKOUT OF THE DAY

Metcon (Time)

“Peurto Rico”

2 Rounds for time:

-100 Double unders (length of the island in miles)

-35 Burpees (width of the island in miles)

-78 Sit-ups (number of towns on the island and affected)

This WOD is in supportive to those affected in Puerto Rico after Hurricane Maria.

EXTRA CREDIT

Metcon (Weight)

5 minute EMOM:

– 5 Close grip bench press

– 5 Bent over barbell rows

5 minute EMOM:

– 5 Strict Pull-ups

– 5 Strict dips

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