Power CrossFit – CrossFit
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)
For time:
21 Deadlifts (185/135#)
21 DB Hang Power Cleans (50/35#)
21 Calorie Row
15 Deadlifts
15 DB Hang Power Cleans
15 Calorie Row
9 Deadlifts
9 DB Hang Power Cleans
9 Calorie Row
CORE WORK
Metcon (Time)
21 – 15 – 9
-Russian Medball twist (20/14#)
-Bar knees to chest
STRENGTH
Bench Press
-5 sets of 5 reps at 90% of 1 RM
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