Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

3 ROUNDS:

– 10 Clean & Jerks

– 50 AbMat Sit-ups

RX Plus-135/95#

RX-95/65#

STRENGTH

Back Squat

– 8 reps at 65% of 1RM

– 6 reps at 75% of 1RM

– 4 reps at 85% of 1RM

– 4 reps at 90% of 1RM

Front Squat

– 5 reps at 70% of 1RM

– 4 reps at 80% of 1RM

– 3 reps at 85% of 1RM

– 3 reps at 90% of 1RM