Thursday, May 6, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Samson stretch

Caterpillar

20x’s

push-ups

sit-ups

Leg swings forward and back

Leg swings side to side

Lateral lunges

Lunge and twist right then left 20 meters

Calf stretches

Butt kicks

WORKOUT OF THE DAY

Metcon (Time)

4 rounds for time:

-15 GHD sit-ups

-10 Renegade Rows (30/20#)(push-up pull right push-up pull left = 1)

-400m Run

STRENGTH

Back Squat

Strength (Texas Method 1.2)


-2 sets of 5 reps at 80% of Mon 1.1

Bench Press

-3 sets of 5 reps at 90% of 5RM

Pull-ups

Strict pull-ups

-3 sets of 5 reps

Back Extensions

-5 sets of 10 reps

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