Power CrossFit – CrossFit
STRENGTH
Back Squat (3 x 5)
Bench Press (3 x 5)
WARM-UP
WARM UP (No Measure)
800 meter row or 800 meter jog
50 double unders
Crossover activation
Shoulder ROM
Caterpillar
Samson stretch
20x’s
Air squats
Push ups
back ext
WORKOUT OF THE DAY
Metcon (AMRAP – Rounds and Reps)
AMRAP IN 15 MINUTES:
-30 Walking Lunges
-20 Abmat Sit-Ups
-10 DB Snatches (30/20#)
RX PLUS:
-Lunges w/ DBs (30/20#)
-GHD Sit-Ups
-Barbell Snatches(95/65#)