Power CrossFit – CrossFit
WARM UP (No Measure)
Row 500 meters:
2 ROUNDS NOT FOR TIME:
10 push press w/ an empty bar
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
MOBILITY:
Couch stretch
Hip flexion w/ external rotation
Foam roll t spine
Forearm stretches
WORKOUT OF THE DAY
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
5 Deadlifts (135/95 lb)
10 Box Jumps (24/20 in)
200 meter Row
STRENGTH
Bench + Strict Pull-Ups (5×1+ME pull-ups )
Bench Press + Strict Pull-ups
5 reps at 40% of 1RM Bench
5 reps at 50% of 1RM Bench
5 reps at 60% of 1RM Bench
5×1 Bench Press+ME pull-ups. Score is number of total pull-ups.
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