Wednesday, January 22, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch


calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext


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.


Metcon (Weight)

10 min E2MOM:

-5 Bench Press

-5 Bent Over Barbell Rows


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