Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

20 Back Extensions

20 Wallball Sit ups (14/10#)

200 meter Run

STRENGTH

Front Squat (3×5)

5 reps at 50% of 1RM

3 sets: 5 reps at 60% of 1RM

Bench Press (3×5)

5 reps at 50% of 1RM

3 sets: 5 reps at 60% of 1RM