Power CrossFit – CrossFit
WARM UP (No Measure)
Row 1,000 meters
50 double unders
Crossover activation
Shoulder ROM
Samson stretch
Caterpillar
calf stretches
wrist mobility
Foam roll
20 x’s
air squat
sit ups
back ext
WORKOUT OF THE DAY
Metcon (Time)
5 RDS for Time EMOM do 2 Burpees
-20 Kettlebell Swings (1.5/1pd)
-10 Dips (matador)
-10 Pull-ups
STRENGTH
Snatch
– 5 reps at 55% of 1 RM
– 3 reps at 65% of 1RM
– 3 reps at 75% of 1RM
– 2 reps at 80% of 1RM
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