Wednesday, November 13, 2019

Power CrossFit – CrossFit

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Warm up (No Measure)

-800m slow row, 400m jog or 2 minute slow bike

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

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME:

50 Double-Unders

25 DB Deadlifts (50/35#)

25 GHD Sit-Ups

– REST 1 MINUTE

40 Double-Unders

20 DB Deadlifts

20 GHD Sit-Ups

– REST 1 MINUTE

30 Double-Unders

15 DB Deadlifts

15 GHD Sit-Ups

– REST 1 MINUTE

20 Double-Unders

10 DB Deadlifts

10 GHD Sit-Ups

STRENGTH

Metcon (Weight)

Bring Sally Up WORKOUT

WOD: to the song “Flower” by Moby:(3 1/2 Minutes):

-Paused Squats

(Squat on “Bring Sally Up”, Stand on” Bring Sally Down”)

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