Friday, April 30, 2021

Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.


Metcon (Time)

4 Rounds for time:

-25 KB swings (1.5/1pd)

-12 KB goblet squats (1.5/1pd)

-250m row

**REST 1 minute between rounds


Bench/Rows (Weight)

Every 90 sec for 12 min:

-3 Bench Press

-3 Pendlay Rows

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.


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