Power CrossFit – CrossFit

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Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar

WORKOUT OF THE DAY

Metcon (Time)

21 single-arm dumbbell rows, each arm

9 ring dips (deep and strict)

30 squats

15 single-arm dumbbell rows, each arm

12 ring dips

30 squats

9 single-arm dumbbell rows, each arm

15 ring dips

30 squats

RX PLUS:

(50/35#)dumbbell

Ring dips

Squat w/ one dumbbell

RX:

(35/25#) dumbbell

Box Dips

STRENGTH

Bench Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 45%

1xME -65%