Power CrossFit – CrossFit

WARM-UP

Practice double unders

Warm up :

20 x’s

sit-ups

air squats

shoulder ROM

WORKOUT OF THE DAY

Metcon (Time)

For Time:

1000m Row

50 GHD sit-ups

50 Goblet Squats(1.5/1pood)

50 Push Press (65/45#)

1000m Row

REST

Metcon (Weight)

EMOM FOR 6 MINUTES alt

– 6 x Back Squats @ 80%

– 6 x Strict Press @ 80%
Warm up with an empty bar and gradually add weight.