Thursday, December 13, 2018

Power CrossFit – CrossFit

Metcon (AMRAP – Reps)

FGB style:

3 Rounds For Total Reps in 17 mins.

1 minute Banded Good mornings

1 minute Ski erg (Calories)

1 minute Sit-ups

1 minute Shuttle run (10 m = 1)

1 minute Row (calories)

1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower and ski erg where each calorie is one point.

STRENGTH

Strict Press (4 x 12 (HAP))

Bar x 12

4 x 12 (HAP)

DB Press (3 x 10)

3 x 10 (HAP)

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