Thursday, November 7, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

50 Double Unders

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

10 min Alternating EMOM:

-Even Min: Max Box Jumps (24/20″)

-Odd Min: 10 Hang Power Cleans

Rx Plus- (135/95#)

Rx- (95/65#) *Step ups or jumps

Make up a strength you missed.

CORE WORK

5 rounds:

• 20 sec Ball Slams

• 10 sec Rest

• 20 sec Flutter Kicks

• 10 sec Rest

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