Wednesday, October 16, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

4 Rounds for Time

-15 Dumbbell Box Step-ups (2×35/20lb)(24/20″)

-50 meter Dumbbell Overhead Walking -Lunges (2×35/20lb)

-10 Renegade Rows*

*Plank, push-up, pull(row) right, push-up, pull(row) left. Keep hips and shoulders squared with the ground.

STRENGTH

Bench Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%

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