Wednesday

Power CrossFit – CrossFit

WARM UP (No Measure)

Slow jog for 2 minutes:

2 ROUNDS NOT FOR TIME:

10 push press w/ a light object

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 (AMRAP – Rounds and Reps)

4 Min AMRAP/1 min rest x 5

6 20 yard sprint

9 Ground to overhead (object of choice)

18 Sit-ups

36 Double Unders (108 singles)

Pick up the where you left off after each break.

On the 20 yard measurement, take 20 long steps. That will be you 20 yard sprint

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