Tuesday, January 15, 2019

Power CrossFit – CrossFit

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Warm up (No Measure)

-Row 1000 meters

-Do 5-10 reps of each movement from today’s Metcon with no weight.

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

-KB Swings (1.5/1pd)

-Wallball Sit-ups (20/14#)

-25 Calories on Assault bike or 400 m Run

THEN

21-15-9

-KB SDHP (1.5/1pd)

-Ball-slams (30/20#)

-25 Calories on Assault bike or 400 m Run

THEN

21-15-9

-DB Hang Squat Cleans (30/20#)

-HR Push-ups

-25 Calorie Assault bike or 400 m Run

*RX Plus-21-15-9

RX-15-10-5

Scaled-15-10-5 ⬇️ weight

STRENGTH

Back Squat

Bar x 10

4 x 8 (AHAP)

Good Mornings

3 x 8

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