Wednesday, January 22, 2020

Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch

Caterpillar

calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

-15 Assault Bike Calories

-10 Strict Press (From the rack)

Rest 5 Minutes

8 Minute AMRAP:

-10 HR Push-Ups

-5 Pull-Ups

RX Plus- (115/75#)-Strict Pull-Ups

RX- (85/55#)-Jumping pull up and hold 3 seconds chin above the bar and hold knees to chest.

STRENGTH

Metcon (Weight)

10 min E2MOM:

-5 Bench Press

-5 Bent Over Barbell Rows

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s