FRI-YAY COMP DAY

Power CrossFit – CrossFit

View Public Whiteboard

WARM-UP

WARM UP (No Measure)

500 meter slow row

calf stretches

foam roll t-spine

foam roll quads and hamstrings

couch stretch

Samson stretch

Caterpillar

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

Burpees to a 6 inch target

Alternating Dumbbell Snatch

Box Jumps

Calorie Row

RX-(45/35# DB)(24/20″ box)

SCALED-(35/25# DB)(24/20″ box step ups)

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