Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

50 Double Unders

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (Time)

2 ROUNDS:

30 Calorie Row

40 plate overhead walking lunges (45/25#)

50 abmat sit ups

60 double unders

STRENGTH

Deadlifts

Deadlift (1×5)

-5 reps at 50%of 1RM Deadlift

-5 reps at 60% of 1RM Deadlift

-5 reps at 70% of 1RM Deadlift

-5 reps at 75%of 1RM Deadlift