Power CrossFit – CrossFit

Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (Time)

-30 Strict Press

-15 Bear Complex

-30 Push-ups w/ shoulder taps (right then left)

-15 Bear Complex

-30 Push-ups w/ shoulder taps (right then left)

-15 Bear Complex

-30 Strict Press

RX Plus- (95/65#)

RX-(65/35#) Don’t drop the weight if you have 10s on a 45 and we all know not to drop an empty barbell.

Bear complex is:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

CORE WORK

3 rounds:

-10 GHD Sit-ups

-10 Good Mornings 45/35#

-10 AbMat Sit-ups