Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch

Caterpillar

Duck walk

WORKOUT OF THE DAY

Metcon (Time)

50-40-30-20-10 reps for time:

• Russian Kettlebell Swings (1.5/1pd)

• Wall Balls (20/14#)

THEN

Metcon (Weight)

10 min EMOM:
•

•3 Bench Press

• 3 Deadlift

Setup two bars. Increase weight to finish heavy.