Wednesday, June 10, 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 – Reps)

Tabata (20 sec max rep/10 sec off x 8 rounds = 4 minutes at each station.)

**60 second rest between movements

8 – Russian Twists (30/20#)

8 – Bike Calories

8 – Alt DB Snatch (50/35#)

8 – Box Jump Overs (24/20″)


Bench Press

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