Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

500m Row…easy


5 minutes foam roll


8 minutes dynamic stretching

-lunge twist (10m)

-side shuffle (10m)

-front leg swings

-side leg swings

-hug into chest expansion

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 (as many rounds possible in 12 minutes)


-10 Slam Balls (30/20#)


-20 Air Squats 


-10 Good mornings (45/35#)


-20m Farmer’s Carry

Back Squat

-Test for new 5RM

Shoulder Press

-Test for new 5RM

Power Clean

5 sets of 3 reps