Tuesday, January 7, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500 meters:


10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground


Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 Strict Pull-ups

10 Power Cleans

15 Calorie Row

RX Plus- Pull-ups with no band

Rx- Strict with a band

Weight for Power Cleans will be up to the athlete. We are here to get strong, get lean or get thick (BUT NOT GET HURT). SO DO YOU BOO! I’m just trying to show up for my shift.


Today you should do what I ask and practice WALL CLIMBS. Why??? Because I said so!!!! Just kidding…

Wall Climbs strengthen your core and your shoulder muscles, they help you practice your stability, and because many people are afraid of falling and/or being upside-down, wall walks allow you to become more comfortable with the movement of a handstand while still feeling supported.🤘🏼

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