Tuesday, July 21, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch


Duck walk


Metcon (Time)

50-40-30-20-10 reps for time:

• Russian Kettlebell Swings (1.5/1pd)

• Wall Balls (20/14#)


Metcon (Weight)

10 min EMOM:

•3 Bench Press

• 3 Deadlift

Setup two bars. Increase weight to finish heavy.

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