Monday, November 18, 2019

Power CrossFit – CrossFit

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WARM-UP

2 ROUNDS:

10 Push-ups

10 m High Knees

10 m Butt Kicks

10 m High Kicks

10 Air Squats

1 ROUND:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Lunge stretch Right side

30 sec Lunge stretch Left side

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

-10 cal Ski Erg

-10 Kettlebell Goblet Squats (53/35#)

-10 Dumbbell Bench Press (50/35#)

-10 Handstand Push-ups

STRENGTH

Back Squat (1×5)

– 5 reps at 60% of 1RM

– 5 reps at 65% of 1RM

– 5reps at 70% of 1RM

– 5 reps at 75% of 1RM

CORE WORK

Metcon (Time)

20-15-10-5 reps:

– Knees to Elbow

– GHD Sit-ups

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