Power CrossFit – CrossFit
WARM UP (No Measure)
500 meter slow row
calf stretches
foam roll t-spine
foam roll quads and hamstrings
couch stretch
Samson stretch
Caterpillar
WORKOUT OF THE DAY
Metcon (Time)
4 Rounds:
20 Wallballs (14/20lbs)
8 Power Cleans (95/135#)
Row 25/20
Rest 2 minutes btw rounds
REST
Metcon (AMRAP – Reps)
5 min AMRAP:
Max sets of 10 unbroken if you break start over. Ex: Susan got 13 and then stopped. Susan gets 10 reps and starts over.
STRENGTH
Hang Clean (1×3)
Hang Clean:
Build up to a tough triple in 8 minutes:
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