Power CrossFit – CrossFit

WARM-UP

200 Single Unders

2 rounds:

• 10 m Walking Lunges

• 10 m Caterpillar

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 Push-Ups

• 10 Shoulder ROM

WORKOUT OF THE DAY

Metcon (Weight)

12 minute Alternating EMOM:

6-5-4-3-2-1 Bench Press

6-5-4-3-2-1 Weighted Dips
Within minute 1, perform 6 bench presses. Within minute 2, perform 6 weighted dips. Within minute 3, perform 5 bench presses… etc. Start with 70% of 90% of your 1 rep max and increase by 5% each time.

REST 3 MINUTES THEN

Metcon (Time)

21-15-9 reps for time:

• Row (calories)

• Ring Dips

• Toes-to-bar