Power CrossFit – CrossFit

WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch

Caterpillar

calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:

Dumbbell snatches (8 per side)(35/25#)

Push-ups (10)

GHD sit-ups (10)

STRENGTH

Clean

3×5 – empty bar

2×5 – 50%

3×5 – 75%

Strict Press

3×5 – empty bar

2×5 – 50%

3×5 – 75%

Deadlift

3×5 – empty bar

2×5 – 50%

3×5 – 75%