Tuesday, December 11, 2018

Power CrossFit – CrossFit

Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 18 Minutes:

-10 meter Broad Jump

-20 HR Push-Ups

-30 Double Unders

-40 meter Lunge

(every 10 meters = 1 Rep)

*RX PLUS-20 lb Weighted Vest

*Scale Double Unders with 120 regular Jumps

STRENGTH

Back Squat

Empty bar x 12

4×12 (HAP)

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