Power CrossFit – CrossFit
WARM UP (No Measure)
Samson stretch
Caterpillar
20x’s
push-ups
sit-ups
Leg swings forward and back
Leg swings side to side
Lateral lunges
Lunge and twist right then left 20 meters
Calf stretches
Butt kicks
WORKOUT OF THE DAY
Metcon (Time)
4 rounds for time:
-15 GHD sit-ups
-10 Renegade Rows (30/20#)(push-up pull right push-up pull left = 1)
-400m Run
STRENGTH
Back Squat
Strength (Texas Method 1.2)
-2 sets of 5 reps at 80% of Mon 1.1
Bench Press
-3 sets of 5 reps at 90% of 5RM
Pull-ups
Strict pull-ups
-3 sets of 5 reps
Back Extensions
-5 sets of 10 reps
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