Power CrossFit – CrossFit
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%
