Monday, August 19, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

500 m slow row

calf stretches

50 Double unders (all attempts count)

foam roll t-spine

10 x’s

Ring rows

Jumping pull-ups

Hollow rockers

Superman’s

WORKOUT OF THE DAY

Metcon (Time)

10 Rounds For Time:

1-2-3-4-5-6-7-8-9-10

Clean-and-Jerks (75/55#)

1 Round of “Cindy” after each set of C&J.

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Scale to keep a 30 minute time cap.

STRENGTH

Back Squat (5×5)

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

5 reps @ 75%

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