Power CrossFit – CrossFit

WARM-UP

Row 1000 meters or Run 800 meters

50 Double unders

Crossover activation

3 x 10

push-ups

air squats

sit-ups

push press w/an empty bar

overhead squat w/ an empty bar

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 15 MINUTES:

9 Pull-ups

6 Push-ups

3 Overhead squats

RX-95/65#

RX PLUS- 135/95#

STRENGTH

Refer to your spreadsheet for percentages. If you don’t know your max numbers then find em.

Back Squat (1×5+)

Weighted Pull-ups (3×10)

Don’t leave the pull-ups out. They may be banded or body weight. Just do em!