Power CrossFit – CrossFit
WARM-UP
Row 500 meters or Jog 400 meters
2 Rounds:
10 air squats
10 SDHP with a broomstick
10 push press with a broomstick
10 back extensions
Burgener warm up (if you do the B warmup everyday you will not regret it!)
WORKOUT OF THE DAY
Metcon (AMRAP – Reps)
3 rounds for total reps (17 minutes)
1 min back squats
1 min cleans
1 min deadlifts
1 min push presses
1 min snatches
1 min rest
RX PLUS- 95/65#
RX- 75/55#
STRENGTH
Look at your awesome spreadsheet!!!