Power CrossFit – CrossFit
WORKOUT OF THE DAY
warm up (No Measure)
Run 400m or Row 500m
Calf stretches
SamsonStretch
Caterpillar
2 ROUNDS NOT FOR TIME:
10 push ups
10 sit ups
10 air squats
10 back ext
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts
1 round of “CINDY” between rounds
RX PLUS-Body weight deadlifts
RX- 50% of Body weight deadlifts
*1 round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
STRENGTH
Back Squat (4×6)
Refer to spreadsheet for %
DB Press
Refer to spreadsheet for %
ACCESSORY WORK (optional)
Bulgarian split 3×8