Power CrossFit – CrossFit
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 (AMRAP – Reps)
20 MINUTE AMRAP:
60 AB Mat Sit-ups
60 hand release pushups
30 pull-ups
50 AB Mat Sit-ups
50 hand release pushups
25 pull-ups
40 AB Mat sit-ups
40 hand release pushups
20 pull-ups
30 AB Mat sit-ups
30 hand release pushups
15 pull-ups
20 AB Mat Sit-ups
20 hand release pushups
10 pull-ups
RX+:
GHD Sit-ups
Chest-to-Bar
STRENGTH
WEDNESDAY – CHEST/SHOULDERS
Flat DB/BB Bench 4×8-10
Incline DB/BB Bench 4×10-12
Close Grip KB Flat Bench 3×15-20
Superset 4×10 (don’t drop weights)
DB Side Lateral Raise
DB Rear Delt Raise
DB Front Raise
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