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 (AMRAP – Rounds and Reps)
8 Minute AMRAP:
-15 Assault Bike Calories
-10 Strict Press (From the rack)
Rest 5 Minutes
8 Minute AMRAP:
-10 HR Push-Ups
-5 Pull-Ups
RX Plus- (115/75#)-Strict Pull-Ups
RX- (85/55#)-Jumping pull up and hold 3 seconds chin above the bar and hold knees to chest.
STRENGTH
Metcon (Weight)
10 min E2MOM:
-5 Bench Press
-5 Bent Over Barbell Rows
powercrossfit.co 