Power CrossFit – CrossFit

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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)

-50 Air Squats

-40 Sit-Ups

-30 Burpees

-20 Renegade Rows (push-up pull-push-up pull=1)(30/20#)

-10 Strict Pull-ups

REST 2 MINUTES

-10 Strict Pull-ups

-20 Renegade Rows

-30 Burpees

-40 Sit-ups

-50 Air Squats

STRENGTH

Back Squat

5 reps at 60%

5 reps at 70%

5 reps at 75%

5 reps at 75%