Power CrossFit – CrossFit

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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