Power CrossFit – CrossFit
Warm-up
WARM UP (No Measure)
400 meter jog
Samson stretch
Caterpillar
IT band stretch and foam roll
Calf stretches
wrist warmups
2 ROUNDS NOT FOR TIME
10 x Back extentions
10 x push press empty bar
10 x good mornings
10 x push ups
10 x air squats
Weightlifting
Back Squat (work to heavy double for the day)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete 4 rounds with 2min of rest between rounds.
5min AMRAP
3 Back Squat (185/135) Rx+(250/185)
6 GI Jane’s (burpee pull ups)
Start where you left off from previous AMRAP
Scaling Option:
Scale weights appropriatly
Burpee + jumping pull up