Power CrossFit – CrossFit
WARM UP (everyday elements) (No Measure)
Row 1,000 meters or Run 900 meters
50 Double Unders
Shoulder ROM
2×10
Pull-Ups
Air Squats
Box Dips
Sit-Ups
FOAM ROLL
WORKOUT OF THE DAY
Metcon (Time)
15-12-9-6-3
-Thrusters (95/65#)
-T2B
-Lateral Burpees over the bar
REST
Some don’t need rest and some need to go back to work. I suggest that you recover slightly then finish! So rack your shit and roll in 3 minutes. 🤷🏼♀️
WORKOUT OF THE DAY
Metcon (Weight)
8 min EMOM
3 thrusters (from the ground)
Do a weight that you can do consistently for eight rounds. Add weight each round if you are feeling froggy.
EXTRA CREDIT
CORE WORK
9 X 30 second each:
Left side plank
Right side plank
Forearm plank
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