Power CrossFit – CrossFit

WARM-UP

Take 10-15 Minutes and show your body some love

Quad smash

Roller calf smash

Calf stretch

Banded hamstring stretch

Banded wall squat

Couch stretch

Caterpillar

FOAM ROLL

Metcon (Time)

4 ROUNDS OF:

500 meter row

12 Clean and Jerk (95/65#)

9 Burpee over the bar

6 Thrusters (95/65#)

STRENGTH

Bench Press

1 x 5 @ 45

1 x 5 @ 55

1 x 3 @ 65

1 x 8 @ 75

2 x 6 @ 80

1 x 5 @ 85

1 x  AMRAP @ 65