Power CrossFit – CrossFit
WARM UP (No Measure)
ROW 1000 meter or RUN 800
50 Double unders
Shoulder ROM
Calf stretches
Foam roll hamstrings and quads
Air squats
WORKOUT OF THE DAY
Metcon (Weight)
EMOM x 8 Minutes:
1 Back Squat
*Increase load every set
REST 5 MINUTES THEN:
Metcon (AMRAP – Reps)
AMRAP in 14 Minutes:
2-4-6-8-10-12…etc
-Front Squat (75/55#)
-Box Step Ups (24/20″)
-KB Swings (1.5/1 pood)