Power CrossFit – CrossFit
WARM UP (No Measure)
Samson stretch
Caterpillar
20x’s
push-ups
sit-ups
Leg swings forward and back
Leg swings side to side
Lateral lunges
Lunge and twist right then left 20 meters
Calf stretches
Butt kicks
WORKOUT OF THE DAY
Metcon (Time)
27-21-15-9
-Calorie Row
-Bench Press (60% of 1RM)
-Weighted Lateral Lunges (30/20#)(1 rep each side=2 reps)
STRENGTH
Front Squat (1×5)
5 reps at 60% of 1RM
5 reps at 65% of 1RM
5 reps at 70% of 1RM
5 reps at 70% of 1RM
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