Power CrossFit – CrossFit
Warm-Up (No Measure)
CrossFit recommends you re-test this every 3 months. So…. aight… whatever. We shall.
WORKOUT OF THE DAY
CROSSFIT BASELINE (Time)
For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups
Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off
Mobility (No Measure)
Banded knee side walks 10 meters
T- spine smash overhead extension 1 minute
Roll out lats 1 minute each side
Quad smash
Roller calf smash
Toe hold roller calf smash
Stretch hamstrings by lunging rt/left opposite elbow to ground 10 meters
Banded wall squat 1 minute
Couch stretch 1 minute
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