Thursday

Power CrossFit – CrossFit

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DO THE WARM UP!

WARM UP (No Measure)

400 meter jog

Samson stretch

Caterpillar

IT band stretch and foam roll

Calf stretches

wrist warmups

2 ROUNDS NOT FOR TIME

10 x Back extentions

10 x push press empty bar

10 x good mornings

10 x push ups

10 x air squats

WORKOUT OF THE DAY

Metcon (Time)

5 Rounds:

-20 meter DB Walking Lunges (30/20#) *1 DB in each hand

-10 Hang Power Snatch (95/65#)

-200 meter Run

GOAT WORK

Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

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