7/24/19

Power CrossFit – CrossFit

Warm-up

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

50 Double Unders

40 Push Press

30 Assault Bike Calories

20 Front Squats

10 Bar Muscle Ups

RX+ (115/75)

RX (95/55) (Pull-ups)

***Scale singles 3:1

Strength

Back Squat

3 x 5 reps, build up to 85%

Deadlift

3 x 5 reps, build up to 85%

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s