Power CrossFit – CrossFit
Warm up (No Measure)
-Row 500 meters
-50 Double unders or 2 minutes of regular jump ropes
-10 Push Press with a light barbell, plate or broomstick
-10 Air Squats
-5 Parallette pass throughs
*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.
WORKOUT OF THE DAY
20 Front squats (115/75#)
20 Push press (115/75#)
30 GHD sit-ups
***You can not rack the weight***
SCALE THE GHD SIT-UPS!!!!!!!!!!
Barbell Row (4×6)
DB FLY (4×10 AHAP)
I never thought I would be typing these words.
Bicep Curls (3×10 )
DB Bicep Curls
AGAIN…. Just typed that and can’t believe it. Beach reps baby!!!!