Wednesday, October 17, 2018

Power CrossFit – CrossFit

View Public Whiteboard

WARM-UP

WARM UP (No Measure)

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 (AMRAP – Rounds and Reps)

15 min AMRAP:

• 10 Wall Balls (20/14#)(10/9’)

• 15 Ball slams (30/20#)

• 100 m Farmer’s Walk (35/25# DBs)

STRENGTH

Bench Press

Bench Press

• 3 reps at 65% of 1RM

• 3 reps at 75% of 1RM

• 3+ reps at 85% of 1RM

CORE WORK

6 rounds:

• 20 sec Mountain Climbers

• 10 sec Rest

• 20 sec Plank

• 10 sec Rest

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