Power CrossFit – CrossFit
WARM-UP
2 ROUNDS OF:
10 x Push-ups
10 x Air Squats
10 x Push Press w/ empty bar
10 x Sit-ups
10 meters Samson stretch/Caterpillar back
WORKOUT OF THE DAY
Metcon (Time)
For Time:
21 – 15 – 9
-Row Calories
-Front Squats (95#/65#)
15 – 12 – 9
-Toes to Bar
-Hang Squat Cleans (95#/65#)
12 – 9 – 6
-Lateral Burpees over Bar
-Thrusters (95#/65#)
STRENGTH
Bench Press (4 x 10 @ 65-70% of 1RM)
Bent Over Row (4 x 10)
Accessory Work
DIPS (4 x 10)
Scale appropriately:
box dips
bands on matador
body weight on matador
rings
weighted matador
weighted rings
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