Friday, April 16, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

500 m slow row

calf stretches

50 Double unders (all attempts count)

foam roll t-spine

10 x’s

Ring rows

Jumping pull-ups

Hollow rockers



Make up a WOD you missed OR do the following. I know everyone has had a tough workout week! Hands hurt, abs hurt, legs hurt, backs hurt, shoulders hurt SO today you can make the workout your own. Run it, row it, ski it, bike it, swim it, bear crawl it, lunge it, farmers carry it, forward roll it, skip it like you on a yellow brick road it if ya want! Happy Friday and I hope you all have a fantastic weekend!


Metcon (Time)

1600 meters

Rest 3 minutes

1200 meters

Rest 2 minutes

800 meters

Rest 1 minute

400 meters



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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