Power CrossFit – CrossFit
WARM UP (No Measure)
-Row 500 meters
-50 double under attempts or 100 DUBs (Don’t be that guy. Learn the double unders.)
-CROSSOVER ACTIVATION
-Samson stretch 20 meters
-Hip flexor openers
*Do 5 or more reps of each movement workin up to desired weight.
WORKOUT OF THE DAY
Metcon (AMRAP – Reps)
5 Rounds:
1:00 – Wallballs (20/14#) Take your form seriously. You are only cheating yourself with bad reps.
1:00 – Power Snatch (75/55#)
1:00 – Max Calorie Row
1:00 – Rest
STRENGTH
Bench Press
3×5 – Empty Bar
2×5 – 30%
3×5 – 45%
1xME -65%
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