Power CrossFit – CrossFit

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WARM-UP

• Row 800 meters

2 rounds:

• 200 m Run

• 10 Wall Balls (20/14#)

3 rounds:

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

• 20 sec Spiderman Lunge Right

• 20 sec Spiderman Lunge Left

• 20 sec Pike Stretch

• 20 sec Straddle Stretch

WORKOUT OF THE DAY

Metcon (Time)

10 rounds for time:

• 10 Dumbbell Thrusters

• 20 Double Unders

RX- (35/25#)

RX PLUS- (50/35#)

STRENGTH

Shoulder Press

• 5 reps at 60% of 1RM

• 5 reps at 70% of 1RM

• 5+ reps at 80% of 1RM

Back Squat

• 5 reps at 60% of 1RM

• 5 reps at 70% of 1RM

• 5+ reps at 80% of 1RM