Wednesday, December 8, 2021

Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1000 meters or Jog 800 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick

WORKOUT OF THE DAY

Metcon (Time)

5 Rounds:

-200 m Run

-10 Medball cleans (20/14#)

-12 HR Push-ups

STRENGTH

Bench Press

• 10 reps at 45% of 1RM Bench

• 8 reps at 55% of 1RM Bench

• 5 reps at 65% of 1RM Bench

• 3 reps at 75% of 1RM Bench

• ME reps at 60% of 1RM Bench

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