Thursday, August 15, 2019

Power CrossFit – CrossFit

View Public Whiteboard

Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

For time:

10-20-30-40-50 Goblet Squats

50-40-30-20-10 Kettlebell Swings

RX PLUS:(1.5/1pd)

RX:(16/12kg)

STRENGTH

Bench Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%

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