Friday, August 28, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

400 meter jog

Samson stretch

Caterpillar

IT band stretch and foam roll

Calf stretches

wrist warmups

2 ROUNDS NOT FOR TIME

10 x Back extentions

10 x push press empty bar

10 x good mornings

10 x push ups

10 x air squats

WORKOUT OF THE DAY

Metcon (Time)

5 Rounds For Time:

•15 Box Jump/Step Overs (24/20″)

•10 Pull-Ups

•15 Hang Power Clean (115/75#)

•10 Burpees

STRENGTH

Bench/Rows (Weight)

Every 90 sec for 12 min:

-3 Bench Press

-3 Pendlay Rows

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.

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