Wednesday, November 28, 2018

Power CrossFit – CrossFit

View Public Whiteboard

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)

5 ROUNDS FOR TIME:

10 Power Cleans

10 Shoulder to Overhead

50 Double Unders

RX Plus-(135/95#)

RX-(95/65#)(all attempts of DUs)

Scaled- scale weight, tuck jumps (heavy ropes coming soon)

REST 5 MINUTES THEN:

5 minute Assault (Calories)

As many calories as possible in 5 minutes on the Assault bike.

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