Tuesday, November 12, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

Samson stretch

Caterpillar

20x’s

push-ups

sit-ups

Leg swings forward and back

Leg swings side to side

Lateral lunges

Lunge and twist right then left 20 meters

Calf stretches

Butt kicks

WORKOUT OF THE DAY

Metcon (Time)

27-21-15-9

-Calorie Row

-Bench Press (60% of 1RM)

-Weighted Lateral Lunges (30/20#)(1 rep each side=2 reps)

STRENGTH

Front Squat (1×5)

5 reps at 60% of 1RM

5 reps at 65% of 1RM

5 reps at 70% of 1RM

5 reps at 70% of 1RM

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