Monday, August 12, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

Samson stretch

Caterpillar

20x’s

push-ups

sit-ups

Leg swings forward and back

Leg swings side to side

Lateral lunges

Lunge and twist right then left 20 meters

Calf stretches

Butt kicks

WORKOUT OF THE DAY

Metcon (Time)

RX Plus:

3 ROUNDS:

30 Assault Bike Calories

20 Burpees

20 GHD Sit-Ups

RX:

3 ROUNDS:

40 Calorie Row

20 Burpees

20 Knees to Chest w/ a medball (14/10#) hold with legs

Scaled:

3 ROUNDS:

20 Calorie Row

20 Burpees

20 Wallballs Sit-Ups

STRENGTH

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

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