CrossFit – Fri, Nov 11

Power CrossFit – CrossFit

Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

November 11, 2022 (AMRAP – Rounds and Reps)

AMRAP IN 20:
10 Burpees over the DB
15 Toes to Rig
20 Alt DB Lunges (alt dumbbell every lunge)

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CrossFit – Tuesday, October 18

Power CrossFit – CrossFit

WARM UP (No Measure)

500 meter light row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

forearm stretches

“Ivan the Terrible” (Time)

5 Rounds For Time

90 Seconds Jump Rope

50-40-30-20-10 Reps of:

Lunges

Push-Ups

Sit-Ups

CrossFit – Wednesday, October 19

Power CrossFit – CrossFit

Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

October 19, 2022 (AMRAP – Rounds and Reps)

3 ROUNDS FOR TIME:
-15 Hang Power Snatch (75/55#)
-10 Burpees Over the bar
….REST 3 MINUTES….
AMRAP IN 10 minutes:
-15 Calorie Row
-Medball Cleans (20/14#)