Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

50 Double Unders

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (Time)

For Time:

30 GHD Sit-Ups

40 Alt DB Snatches

50 DB Box Step Overs

40 Alt DB Snatches

30 GHD Sit-Ups

RX Plus:

Men: (50# DB)(24″ box)

Women: (35# DB)(20″ box)

RX: (35/20#)(24/20″)

STRENGTH

Bench Press

Bench Press

1×5@40%

1×5@50%

3×5@60%

1 x 70%@Max Reps