Power CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
800m warmup row
forearm stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon
Metcon (AMRAP – Reps)
“LIFE ALERT”
AMRAP 4:
27/21 Calorie Row
21 Toes to Bar
15 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (155/105)
Athletes will work through as many rounds and reps as possible in four minutes, choosing weights and variations that allow them to get to every movement today. Barbells should be at a weight that they are capable of completing each set unbroken when fresh. With four minutes of rest between each AMRAP, the intensity is meant to be high on these. Going lighter may allow athletes to push the pedal a little harder during these short windows. If short on equipment, stagger athletes on opposite four minute windows.