Wednesday, December 18, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

WORKOUT OF THE DAY

Metcon (Time)

For time:

21 Deadlifts (185/135#)

21 DB Hang Power Cleans (50/35#)

21 Calorie Row

15 Deadlifts

15 DB Hang Power Cleans

15 Calorie Row

9 Deadlifts

9 DB Hang Power Cleans

9 Calorie Row

CORE WORK

Metcon (Time)

21 – 15 – 9

-Russian Medball twist (20/14#)

-Bar knees to chest

STRENGTH

Bench Press

-5 sets of 5 reps at 90% of 1 RM

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