Power CrossFit – CrossFit
WARM UP (No Measure)
Samson stretch
Caterpillar
20x’s
push-ups
sit-ups
Leg swings forward and back
Leg swings side to side
Lateral lunges
Lunge and twist right then left 20 meters
Calf stretches
Butt kicks
WORKOUT OF THE DAY
Metcon (Time)
3 ROUNDS:
25 x Deadlifts
400 meter Run
RX PLUS-(225/155#)
RX-(155/105#)
Scaled-(95/65#)
*You can sub a 600 meter row for scaled.
Back Squat
Back Squat 5 x 5
Increase Weight Each Set
-3 Count Down
-2 Count in the Squat
-1 Count up
powercrossfit.co 