Power CrossFit – CrossFit
WARM-UP
WARM UP (No Measure)
Row 1,000 meters
50 double unders
Crossover activation
Shoulder ROM
Samson stretch
Caterpillar
calf stretches
wrist mobility
Foam roll
20 x’s
air squat
sit ups
back ext
WORKOUT OF THE DAY
Metcon (Time)
10-9-8-7-6-5-5-4-3-2-1
-Hang Snatch
-Calorie Row
-Pistols (alternate)
Rx-65/35lbs
RX Plus-95/65lbs
STRENGTH
Bench Press
3 x 5
Work up to 85% of 1 RM
Strict Pull-Ups
3 x5
Slow tempo strict pull-ups
