Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

50 Double Unders

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

-Dumbbell Push Jerk (50/35#)

-Box Jumps or Step Ups are RX (30/24”)

-800 meter Run or 1200 meter Row btw sets (obviously 2 runs or rows)

STRENGTH

Metcon (Weight)

Every 90 sec for 9 min (6 rounds):

3‐3‐2‐2‐1‐1 Back Squat

Metcon (Weight)

3‐3‐2‐2‐1‐1 Deadlift

Increase weight each time to finish heavy