Power CrossFit – CrossFit

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WARM-UP

WARM UP (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

• 10 Wall Balls (20/14#)(10/9’)

• 15 Ball slams (30/20#)

• 100 m Farmer’s Walk (35/25# DBs)

STRENGTH

Bench Press

Bench Press

• 3 reps at 65% of 1RM

• 3 reps at 75% of 1RM

• 3+ reps at 85% of 1RM

CORE WORK

6 rounds:

• 20 sec Mountain Climbers

• 10 sec Rest

• 20 sec Plank

• 10 sec Rest