Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1000 meters or Jog 800 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

40 meter Bear Crawl

10 Deadlifts (135/95#)

20 Abmat Sit-ups

STRENGTH

Shoulder Press

• 5 reps at 55% of 1RM

• 5 reps at 65% of 1RM

• 5+ reps at 75% of 1RM

DIPS

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings
• 5 reps at 55% of 1RM

• 5 reps at 65% of 1RM

• 5+ reps at 75% of 1RM