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 (Time)

21-15-9

KB Swings (1.5/1pd)

Wallballs (20/14#)

800 meter RUN

21-15-9

KB Swings (1.5/1pd)

Wallballs (20/14#)

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