Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

ANRAP IN 12 minutes

RX PLUS:

-10 Box Jumps (24/20″)

-15 Ring or Matador Dips

-20 Wallballs (20/14#)

RX:

ANRAP IN 12 minutes

-10 Box Jumps or stepups

-15 Box Dips

-20 Wallballs (20/14″)

REST 3 MINUTES THEN

Metcon (Weight)

5 minutes to establish a MAX Deadlift

STRENGTH

MONDAY – LEGS

-Back Squat 3×8-10

-Leg Extensions 4×10-12

(On reverse hyper or with a plate like Jason Khalipa)

-Banded Hamstring Curls 4×10-12