Power CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2 X 10

Push-Ups

Air Squats

Sit-Ups

Back Ext

Calf Stretches

Shoulder ROM

Foam roll

Metcon

Metcon (Time)

“Belt Buckle”

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees
One time through for time on this short chipper. The best way to find the right stimulus is to choose the right weight on the barbell. The deadlifts should be performed at a weight that athletes are capable of holding onto 20+ repetitions when fresh. If athletes are on the fence, lighter is always better. This shouldn’t be a load where we are limited by strength. A small set should always be in the tank. The burpees are performed laterally over a barbell, with no need to reach full extension at the top of each rep.