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