Thursday

Power CrossFit – CrossFit

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Warm up (No Measure)

-Row 1000m or 800m jog

-Do 5-10 reps of each movement from today’s Metcon with no weight or an empty bar.

WORKOUT OF THE DAY

Metcon (Time)

3-6-9-12-15-18-15-12-9-6-3

RX Plus:

Burpee Box Jump Overs

C2B Pull-Ups

RX:

Burpee Box Jumps or Step Overs

Pull-Ups

Scaled:

Scale reps and OR

Burpee Walk Outs and Walk In’s

Box Step Ups

Strict banded Pull-Ups or Ring Rows or Jumping Pull-ups

EXTRA CREDIT

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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