Wednesday, June 12, 2019

Power CrossFit – CrossFit

View Public Whiteboard

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 – Reps)

3 Rounds For Total Reps in 17 minutes:

-1 minute of Double unders

-1 minute of Pull-ups

-1 minute of HR Push-ups

-1 minute of Sit-ups

-1 minute Bike for Calories

-1 minute of REST


800m Row (Time)

Max Effort 800m Row

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