Power CrossFit – CrossFit

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WARM-UP

2 ROUNDS:

-10 meters Caterpillar

-10 meters Samson stretch

-10 Back ext

-10 Push-ups

WORKOUT OF THE DAY

Metcon (Time)

30-20-10

-Deadlifts (135/95#)

-Renegade Row (No push-up)

-Calorie Row

Rx Plus- right and left pull = 1

GOAT WORK

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate.