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)

4 ROUNDS OF:

-5 HSPUs

-10 Burpees

-15 Ballslams

-400 meter Run

STRENGTH

Back Squat

• 10 reps at 60% of 1RM

• 10 reps at 65% of 1RM

• 8 reps at 70% of 1RM

• 8 reps at 75% of 1RM