Power CrossFit – CrossFit
WARM-UP
-1000 meter Row
3 ROUNDS FOR TIME: (Note time and remember this is a mild to moderate pace)
-10 Push Ups
-10 Ring Rows
-10 KB Swings (pick your weight)
WORKOUT OF THE DAY
Metcon (AMRAP – Reps)
AMARAP IN 8 minutes:
-5 Pull Ups
-5 Power Cleans
RX-(135/95#)
STRENGTH
: Bench Press (3 x 10 @ 65-70% of 1RM)
Bent Over Row (3 x 10 (HAP w/ good form))
DIPS (3 x 10)
Scale appropriately:
box dips
bands on matador
body weight on matador
rings
weighted matador
weighted rings
Bent Over Row (3 x 10) (DB Knee on bench row on each side))
Bicep Curls (3 x 10)
DB Bicep Curls
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