Power CrossFit – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
WORKOUT OF THE DAY
Metcon (Time)
21-15-9
-Chest to bar
-Wallballs (20/14#)
-500m row btw sets
STRENGTH
Metcon (Weight)
10 min E2MOM:
• 3 Bench Press
• 10 Dips
Increase weight to finish heavy