Power CrossFit – CrossFit
WARM-UP
2 rounds:
-20 sec Squat Hold
-10 sec Rest
-20 sec Straight-leg Sit-up
-10 sec Rest
-20 sec Push Press empty bar
-10 sec Rest
-20 sec Kip
-10 sec Rest
-20 sec Push ups
WORKOUT OF THE DAY
Metcon (Time)
21-15-9
Assault Bike for calories
Overhead Squats (65/45#)
Pull ups
Burpees
STRENGTH
10-8-6-4-2 reps:
-Bench Press
-Deadlift
Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.
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