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.