Thursday

Power CrossFit – CrossFit

Be kind to someone or say a prayer for someone.

That’s your warmup because y’all all skipping the warmups and ya know it.

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

5 ROUNDS:

Minute 1: Plank

Minute 2: Glute bridge hold 10 seconds 1 second rest

Minute 3: Max Russian Twist

Minute 4: Burpees

Minute 5: Air Squats

4/1/2020

Power CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 slam balls

15 burpees

15 v-ups

*** No slam ball, use any odd object you may have for ground to overhead

Friday

Power CrossFit – CrossFit

View Public Whiteboard

WORKOUT OF THE DAY

Metcon (No Measure)

Play the song “Flower” by Moby

When the song says “Bring Sally Up”

Then stand up. When the song says bring Sally down then bring her down. HOLDING something suitable for you.

Do it continually through the end of the song.

And when you have completed the entire 3 minute “Moby” exercise, you willl do 🖤

100 burpees or 7 minites of them.

Post your time to Wodify please. I need this angry joy in my life at this moment.

Metcon (No Measure)

Play the song “Flower” by Moby

When the song says “Bring Sally Up”

Then stand up. When the song says bring Sally down then bring her down. HOLDING something suitable for you.

Do it continually through the end of the song.

And when you have completed the entire 3 minute “Moby” exercise, you willl do 🖤

100 burpees or 7 minites of them.

Post your time to Wodify please. I need this angry joy in my life at this moment.

Thursday PR DAY!!!!!

Power CrossFit – CrossFit

Corona PR stay home day! Post it up!

Post it on @powrcrossfit or my FB Tera D Gaidry!

I’d love some creative vibes just because! But if you’d prefer…….

Hell’s Half Mile (Time)

25 Burpees

100 m Walking Lunge

100 m Bear Crawl

100 m Broad Jump

200 m Med Ball Throw and Chase (20/14#)

Shuttle Run (25 & Back,50 & Back, 75 & Back)

25 Burpees

Wednesday

Power CrossFit – CrossFit

WARM UP (No Measure)

Slow jog for 2 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 (AMRAP – Rounds and Reps)

4 Min AMRAP/1 min rest x 5

6 20 yard sprint

9 Ground to overhead (object of choice)

18 Sit-ups

36 Double Unders (108 singles)

Pick up the where you left off after each break.

On the 20 yard measurement, take 20 long steps. That will be you 20 yard sprint