WEDNESDAY 🤘🏼February 19, 2020

Power CrossFit – CrossFit

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Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP

-50 Box Jumps or Step ups

-50 Calorie Ski

-50 Assault Bike Calories

-50 meter Lunge or Good -Mornings(35/22#)

-100 meter Farmers walk (50/35# DBs)

STRENGTH

Deadlift

Take 10 minutes to build up to a heavy weight.

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