Wednesday, February 24, 2021

Power CrossFit – CrossFit

WARM UP (No Measure)

Slow jog for 2 minutes:

2 ROUNDS NOT FOR TIME:

10 push press w/ a light object

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

21-15-9-6-3

Calorie ROW

Medicine Ball Cleans (20/14#)

Wall Balls (20/14#)

GHD Sit-ups

*400 meter RUN btw each set of reps (4 runs)

STRENGTH

Clean and Jerk

Week 8 of 12

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

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