Power CrossFit – CrossFit
Metcon (Calories)
3 Rounds for Calories:
2 minute Assault Bike
REST 1 MINUTE
2 minute Row
REST 1 MINUTE
2 minute Ski Erg
REST 1 MINUTE
100 meter Sprint (=10 Calories)
REST 1 MINUTE
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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