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:

400 meter Run

25 Medball Sit-ups (20/14#)

25 Back Exts

STRENGTH

Back Squat (1xME @ 70%)

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

Strict Press (3×5)

2×5 (bar)

1×5

1×3

1×2

3×5