Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch

Caterpillar

Duck walk

WORKOUT OF THE DAY

Metcon (Time)

IF YOU WANT TO RX PLUS OR RX YOU HAVE TO CASH IN: Tabata HSPUs for 4 minutes. SCALE any way! Just do it. 😊

THEN

FOR TIME:

30 Calorie Row

30 Deadlifts

30 DB Push Press

20 Calorie Row

20 Deadlifts

20 DB Push Press

10 Calorie Row

10 Deadlifts

10 DB Push Press

RX PLUS-(225/155#)(50/35#)

RX-(155/115#)(35/20#)

STRENGTH

Front Squat (5×5)

Tempo Front Squats

3 counts down

3 counts pause at bottom

3 counts up

3 counts pause at the top

5 x 5