Power CrossFit – CrossFit
Warm Up (No Measure)
500 meter row
Crossover activation
Caterpillar
Samson stretch
Shoulder ROM
FOAM ROLL and talk to your trainer about additional mobility.
1 Round of:
10 meter high knee skips
10 meter side lunges
10 push press (empty bar)
10 perfect squats
10 second calf stretches each side x 2
WORKOUT OF THE DAY
Metcon (Time)
For Time:
50 Double-Unders
10 Pull-ups
40 Double-Unders
10 Pull-ups
30 Double-Unders
10 Pull-ups
20 Double-Unders
10 Pull-ups
10 Double-Unders
10 Pull-ups
*Scaled-
2-3 x singles
15 x seated pull-ups or 10 negatives
STRENGTH
Back Squat
1×3 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 75%
2×1 @ 80%
1xME @ 70%
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