Power CrossFit – CrossFit
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
Lay out you weights and scale appropriately. Do light warm up deadlifts in addition to your warmup. Remember to check your ego at the door and use proper form. ALL REPS MUST BE TOUCH AND GO. IF YOU STOP GET READY FOR EXTRA BURPEES 🙂
Metcon (Time)
21 Deadlifts (135/95)
10 Burpees
18 Deadlifts (155/105)
10 Burpees
15 Deadlifts (185/125)
10 Burpees
12 Deadlifts (225/155)
10 Burpees
9 Deadlifts (255/165)
10 Burpees
6 Deadlifts (295/205)
10 Burpees
3 Deadlifts (315/225)
10 Burpees
* 20 burpees must be completed, instead of 10, following a round that is not unbroken
***RX plus is bar facing burpees no step overs.
*** RX Plus Weights are Listed above
STRENGTH
Look at your awesome spreadsheet! BACK SQUATS were
meant for Mondays!
