02/18/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

“Junkyard Dog”

Strength

20 mins:

Close Grip Bench Press- Work up to 3RM

-10 DB Hammer Curls per arm after each set

Metcon

Metcon (AMRAP – Rounds)

12 Min AMRAP:

30 Thrusters 75/55

20 Lateral Jumps over Bar

10 KB Swings 24kg/16kg

Cash out

50 Hollow Rocks


“For success, attitude is equally as important as ability.” – Walter Scott

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