Wednesday, April 21, 2021

Power CrossFit – CrossFit

View Public Whiteboard

Metcon (Calories)

3 Rounds for Calories:

2 minute Assault Bike

REST 1 MINUTE

2 minute Row

REST 1 MINUTE

2 minute Ski Erg

REST 1 MINUTE

100 meter Sprint (=10 Calories)

REST 1 MINUTE

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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