Power CrossFit – CrossFit
WARM UP (No Measure)
500 m slow row
calf stretches
50 Double unders (all attempts count)
foam roll t-spine
10 x’s
Ring rows
Jumping pull-ups
Hollow rockers
Superman’s
WORKOUT OF THE DAY
Metcon (Time)
10 Rounds For Time:
1-2-3-4-5-6-7-8-9-10
Clean-and-Jerks (75/55#)
1 Round of “Cindy” after each set of C&J.
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Scale to keep a 30 minute time cap.
STRENGTH
Back Squat (5×5)
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
5 reps @ 75%
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