Power CrossFit – CrossFit

View Public Whiteboard

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)