Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

500 m slow row

calf stretches

50 Double unders (all attempts count)

foam roll t-spine

10 x’s

Ring rows

Jumping pull-ups

Hollow rockers

Superman’s

WORKOUT OF THE DAY

Metcon (Time)

2 Rounds For Time:

20 Push Jerks

4 Rounds of “Cindy”

800 Meter Row

RX Plus- (135/95#)

Rx- (115/75#)

1 ROUND of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

STRENGTH

Back Squat (3 x 6 @ 80%)

Deadlift (3 x 3 @ 90%)