Power CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

12 min AMRAP:

-9 Deadlifts (225/155#)

-15 Toes-to-bar

-21 Wall Balls (20/14#)

CORE WORK

Metcon (No Measure)

3 rounds:

-20 sec Forearm Plank

-10 sec Rest

-20 sec Side Plank Forearm Right

-10 sec Rest

-20 sec Forearm Plank

-10 sec Rest

-20 sec Side Forearm Plank Left

-10 sec Rest