Thursday, August 22, 2019

Power CrossFit – CrossFit

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Warm up (No Measure)

-400m jog or 2 minute slow bike

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

Mobility (No Measure)

Banded knee side walks 10 meters

T- spine smash overhead extension 1 minute

Roll out lats 1 minute each side

Quad smash

Roller calf smash

Toe hold roller calf smash

Stretch hamstrings by lunging rt/left opposite elbow to ground 10 meters

Banded wall squat 1 minute

Couch stretch 1 minute

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME 2 ROUNDS OF:

400M ROW

40 DOUBLE UNDERS

30 ABMAT SIT-UPS

20 MEDBALL CLEANS (20/14#)

10 BURPEES

400M ROW

40 PUSH-UPS

30 KETTLEBELL SWINGS (1.5/1pd)

20 BOX JUMPS(24/20″)

10 GOBLET SQUATS

*Sub 3x’s regular jumps still RX

STRENGTH

Make up a strength you missed.

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