Power CrossFit – CrossFit

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WARM-UP

500 meter Row

2 ROUNDS:

-10 x air squats

-10 x push press w/empty bar

-Samson Stretch x 10 meters

-Caterpillar x 10 meters

-calf stretches

-butt kicks x 10 meters

-toe kicks x 10 meters

WORKOUT OF THE DAY

Metcon (Time)

2 ROUNDS:

-25 Thrusters (95/65#)

-400 meter Run

-25 Back Extensions

STRENGTH

Back Squat

• 10 reps at 60% of 1RM

• 10 reps at 65% of 1RM

• 8 reps at 70% of 1RM

• 8 reps at 75% of 1RM

Front Squat

• 5 reps at 60% of 1RM

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 70% of 1RM