December 23, 2021

Power CrossFit – CrossFit

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WARM-UP

Shoulder ROM

2 Rounds not for time:

10 x Push-ups

10 x Push press w/ empty bar

10 x Good mornings

10 meter Samson stretch

10 meter Caterpillars

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

20-15 minutes

4 ROUNDS:

6 Burpees

6 Air squats

6 Push press

15-10 minutes

4 ROUNDS:

10/ 7Calorie Bike

10/7 Calorie Row

10-5 minutes

3 ROUNDS:

7 Burpees

7 Air squats

7 Push press

5-0 minutes

3 ROUNDS:

11/8 Calories Bike

11/8 Calorie Row

STRENGTH

Back Squat

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

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