Friday, May 7, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

500m Row…easy

5 minutes foam roll

8 minutes dynamic stretching

-lunge twist (10m)

-side shuffle (10m)

-front leg swings

-side leg swings

-hug into chest expansion


Metcon (AMRAP – Rounds and Reps)

AMRAP 12 (as many rounds possible in 12 minutes)

-10 Slam Balls (30/20#)

-20 Air Squats 

-10 Good mornings (45/35#)

-20m Farmer’s Carry

Back Squat

-Test for new 5RM

Shoulder Press

-Test for new 5RM

Power Clean

5 sets of 3 reps


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