Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

WORKOUT OF THE DAY

“Ivan the Terrible” (Time)

5 Rounds For Time

90 Seconds Jump Rope

50-40-30-20-10 Reps of:

Lunges

Push-Ups

Sit-Ups
Start each round with 90 seconds of jump rope (singles), then round one do 50 reps of each of the other movements. Do 90 seconds of jump rope again to start round two, then do 40 reps of each of the other movements, etc.

STRENGTH

Back Squat (3 x 5)

Strict Press (3 x 5)

Deadlift (1 x 5 )