Wednesday, December 5, 2018

Power CrossFit – CrossFit

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 (Time)

2 Rounds:

500 meter Row

25 Ballslams

400 meter KB Farmer’s Carry

25 Deadlifts

RX Plus-(30/20#)(Green/Orange KB)(135/95#)

RX-(20/10#)(Orange/Blue KB)(95/65#)

EXTRA CREDIT

DIPS

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

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