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#)