Thursday. July 23, 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 (Time)

100 Double Unders, 3 Burpees every time you break.

[Scale – 300 single unders].

27-21-15-9

•Back Extensions

•Russian Twists (25/15# DB)(Tap rt then left = 1 rep)

•Mountain Climbers (Plank position then rt knee to elbow left knee to elbow = 1 rep)

GOAT WORK

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