Power CrossFit – CrossFit

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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