Monday, June 22, 2020

Power CrossFit – CrossFit

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WARM-UP

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

WORKOUT OF THE DAY

Metcon (Time)

For time:

10-20-30-40-50 Goblet Squats

50-40-30-20-10 Kettlebell Swings

RX PLUS:(1.5/1pd)

RX:(16/12kg)

Scaled: Air squats and smaller kb

STRENGTH

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

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