Power CrossFit – CrossFit
WARM UP (No Measure)
400 meter jog
Samson stretch
Caterpillar
IT band stretch and foam roll
Calf stretches
wrist warmups
2 ROUNDS NOT FOR TIME
10 x Back extentions
10 x push press empty bar
10 x good mornings
10 x push ups
10 x air squats
WORKOUT OF THE DAY
Metcon (Time)
5 Rounds For Time:
•15 Box Jump/Step Overs (24/20″)
•10 Pull-Ups
•15 Hang Power Clean (115/75#)
•10 Burpees
STRENGTH
Bench/Rows (Weight)
Every 90 sec for 12 min:
-3 Bench Press
-3 Pendlay Rows
Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.
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