Friday, April 9, 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)

2 ROUNDS:

21 Calorie Row

30 overhead walking lunges

15 Calorie Row

30 overhead walking lunges

9 Calorie Row

30 overhead walking lunges

RX-(35/25#)

STRENGTH

FRIDAY – BACK/ARMS

Wide grip strict pull ups 3×10-12

Deadlift 3×3-5

BB Rows 3×10-12

Shrugs 3×10-12

Banded Row finisher

10 row + 10sec hold

9 row + 9sec hold

8 row + 8sec hold

7 row + 7sec hold

6 row + 6sec hold

5 row + 5sec hold

4 row + 4sec hold

3 row + 3sec hold

2 row + 2sec hold

1 row + 1sec hold

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