Monday, December 10, 2018

Power CrossFit – CrossFit

Warm up (No Measure)

Row 400 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WORKOUT OF THE DAY

Metcon (Time)

3 Rounds of:

15 Back Squats

10 S2OH

15 Calorie Row

10 Burpees

20 KB Swings (1.5/1pd)

2 min Rest

RX PLUS: 135/95

RX: 115/75

Scaled: Perfect form

STRENGTH

Bench Press

1×12

4×12 (HAP)

Dumbbell Row

3×12 (HAP)

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