Power CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (Time)

3 Rounds for time of:

5 Inverted Burpees

10 meter Bear Crawl

15 GHD Sit-ups

20 Back Extensions

400 meter Run

STRENGTH

Front and Back Squats

5×4+8 @ 75% of 1 RM
5 sets:

• 4 Front Squats + 8 Back Squats

Weight: 75% of 1RM Front Squat