Tuesday, January 21, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

4 ROUNDS:

-20 Calorie Row

-12 Toes 2 Bar

-20 Overhead Walking Lunges (25/15# plate)

STRENGTH

3 Position Clean Top to bottom

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.
Work up to a heavy weight.

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