Thursday, February 21, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch


Duck walk


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

12 Wallballs (20/14)(10/9’)

12 KBS (1.5/1pd)

12/10 Calorie Row


Metcon (Distance)

10 Rounds for Total Meters:

Row 1:00 on/1:00 off

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