Power CrossFit – CrossFit
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