Wednesday, April 14, 2021

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 (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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