Wednesday, April 7, 2021

Power CrossFit – CrossFit

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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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