Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500m

Calf stretches

SamsonStretch

Caterpillar

1 ROUND NOT FOR TIME:

10 back extensions

10 knees to chest

10 toe kicks

10 butt kicks

10 unbroken double unders attempts

WORKOUT OF THE DAY

Metcon (Time)

-50 Wallballs (20/14#)

-40 KBSwings

-30 GHD Sit-ups

-20 KB Complex (SWITCH ARMS EVERY 5 REPS)

-800 meter Run

-10 Power Cleans

**KETTLEBELL COMPLEX

-1 HANG CLEAN + 1 REVERSE LUNGE (same side as KB) + 1 THRUSTER=1

RX-(16/10kg KB)(95/65# PC)

RX PLUS-(1.5/1 pood)(135/95#)

STRENGTH

Metcon (No Measure)

Chest/Triceps

-Incline Barbell Bench Press (6×6-8 reps)

-Flat DB Bench Press

-Decline DB Bench Flus (6×10-12 reps)

-Plate Press-outs(6×10-12 reps)

-Close Grip DB Press

Dips (6×10-12 reps)