Friday, December 3, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 5 minutes:

2 ROUNDS NOT FOR TIME:

10 push press w/ a light object

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

4 Rounds for Time

-10 Back Squats (135/95#)

-40 meter Farmer’s Carry (2×35/25#)

-200 meter Run

-15 Ballslams (30/20#)

REST 1 MINUTE

**Be nice to the dumbbells**

STRENGTH

-Wide grip strict pull ups 3×10-12

-Deadlift 3×3-5

-BB Rows 3×10-12

-Shrugs 3×10-12

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