Friday, September 6, 2019

Power CrossFit – CrossFit

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Warm Up (No Measure)

500 meter row

Crossover activation

Caterpillar

Samson stretch

Shoulder ROM

FOAM ROLL and talk to your trainer about additional mobility.

1 Round of:

10 meter high knee skips

10 meter side lunges

10 push press (empty bar)

10 perfect squats

10 second calf stretches each side x 2

WORKOUT OF THE DAY

Metcon (Time)

For Time:

50 Double-Unders

10 Pull-ups

40 Double-Unders

10 Pull-ups

30 Double-Unders

10 Pull-ups

20 Double-Unders

10 Pull-ups

10 Double-Unders

10 Pull-ups

*Scaled-

2-3 x singles

15 x seated pull-ups or 10 negatives

STRENGTH

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

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