CrossFit Potentia – CrossFit

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Mobility

Warm-up (No Measure)

Couch stretch @ 45/side

Banded shoulder distraction @ 45/side

Metcon

Metcon (Time)

4 rounds:

400m run

20 DB hang clean & jerk @ 50/35 (10/side)

15 C2B pull ups
Target: 16 minutes

Cap: 18 minutes

Strength

Metcon (AMRAP – Reps)

Complete NOT for time:

1 min easy bike

6 ring muscle ups

1 min easy bike

12 strict HSPU

1 min easy bike

5 ring muscle ups

1 min easy bike

9 strict HSPU

1 min easy bike

4 ring muscle ups

1 min easy bike

6 strict HSPU

Embrace

Metcon (AMRAP – Rounds)

3 supersets NOT for time:

10 DB bench press

10 DB bent over rows

*Rest 2 mins between sets.

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