Power CrossFit – CrossFit
WARM UP (No Measure)
Slow jog for 5 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)
* For Time
* 800 meter Row
* 10 Ground-to-Overhead
* 50 Dubs
* 600 meter Row
* 10 Ground-to-Overhead
* 40 Dubs
* 400 meter Row
* 10 Ground-to-Overhead
* 30 Dubs
* 200 meter Row
* 10 Ground-to-Overhead
* 20 Dubs
RxPlus-(45/35# plate)(Dubs)
RX-(35/25# plate)(singles x 3)
STRENGTH
WEDNESDAY – CHEST/SHOULDERS
Flat DB/BB Bench 4×8-10
Incline DB/BB Bench 4×10-12
Close Grip KB Flat Bench 3×15-20
Superset 4×10 (don’t drop weights)
DB Side Lateral Raise
DB Rear Delt Raise
DB Front Raise
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