Power CrossFit – CrossFit
WARM-UP
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
• 15 sec Rest
WORKOUT OF THE DAY
Metcon (Time)
100 Double unders or 250 regular jumps buy in:
20 Power Cleans
20 GHD Sit-Ups
800 meter Run
15 Power Cleans
15 GHD Sit-ups
600 meter Run
10 Power Cleans
10 GHD Sit-Ups
400 meter Run
5 Power Cleans
5 GHD Sit-ups
200 meter Run
RX Plus- (115/75#)
Rx- (75/45#)
STRENGTH
Make up one from Monday or Tuesday.
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