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