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 (AMRAP – Rounds and Reps)

12 MIN AMRAP:

-10 HANG POWER CLEANS

-10 BACK SQUATS

-10 ALT REVERSE LUNGES

-10 BAR OVER BURPEES

-10 SHOULDER TO OH

RX Plus- (135/95#)

RX- (95/65#)

STRENGTH

Shoulder Press (3 x 12)

Sumo Deadlift High Pull (3 x 12)

DB Press (3 x ME )