Power CrossFit – CrossFit

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WARM-UP

Not for time (No Measure)

Forearm stretches

foam roll t-spine and quads

20x’s

pull ups

push ups

back ext

sit ups

air squats

WORKOUT OF THE DAY

Metcon (Time)

RX PLUS-

With a running timer Row a 5k

10 burpees OVER the erg every 2 minutes.

RX-

With a running timer Row a 5k

10 burpees every 2 minutes.

STRENGTH

Back Squat (1×1)

If you do not know your 1 rep max then talk to you awesome trainer and find it.

OR

Power Lifting Total (Total Weight)

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)