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)

For Time:

40-30-20-10

Calorie Row

After Each Round:

-10 Double Dumbbell Push Press (50/35#)

-50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang

STRENGTH

DB Press (3 x 8)

Weighted Pull-ups (3 x 6)

Bench Press (3 x 12 @ 70% of 1 RM)

Accessory Work

Bent Over Row (3 x 12 DB Row)