Thursday, July 30, 2020

Power CrossFit – CrossFit

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WARM-UP (No Measure)

Row 1,000 m

50 Double unders

Crossover activation

2 rounds not for time of:

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

10 calf stretches


Couch stretch

Hip flexion with external rotation

Foam roll any sore spots

Forearm stretches

Ask your trainer about other band stretches and the Lacrosse ball


Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

15 Overhead Squats (95/65#)

15 GHD Sit-ups

15 Back Extensions


Metcon (Weight)

Take 10 minutes to find 1 RM Clean


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