Friday, September 18, 2020

Power CrossFit – CrossFit

View Public Whiteboard

Warm up (No Measure)

Jog 800m or Slow Row 1,000m


T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar


Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

-30 double unders

-10 back squats (135/95#)

-5 burpee over bar

-10 deadlifts (135/95#)

(Barbell movement’s must start from the ground)

Rx+ (155/115#) If you feeling froggy


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s