Wednesday

Power CrossFit – CrossFit

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WARM-UP

3 rounds:

β€’ 20 sec Forearm Plank

β€’ 10 sec Rest

β€’ 20 sec Side Plank Forearm Right

β€’ 10 sec Rest

β€’ 20 sec Forearm Plank

β€’ 10 sec Rest

β€’ 20 sec Side Forearm Plank Left

β€’ 15 sec Rest

WORKOUT OF THE DAY

Metcon (Time)

100 Double unders or 250 regular jumps buy in:

20 Power Cleans

20 GHD Sit-Ups

800 meter Run

15 Power Cleans

15 GHD Sit-ups

600 meter Run

10 Power Cleans

10 GHD Sit-Ups

400 meter Run

5 Power Cleans

5 GHD Sit-ups

200 meter Run

RX Plus- (115/75#)

Rx- (75/45#)

STRENGTH

Make up one from Monday or Tuesday.

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