Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

Jump rope for 2 minutes

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Monday Pandemic Day WTFK (Time)

50 Rounds for time:

1 Strict Press (From the rack)

2 Front Squats

3 Push-Ups

RX Plus -(115/75#)

RX-(95/65#)

STRENGTH

Back Squat (Work up to a heavy 1 RM)