Power CrossFit – CrossFit

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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)

Annie on the Row (Time)

50 situps

50 double unders

400 m Row

40 situps

40 double unders

400 m Row

30 situps

30 double unders

400 m Row

20 situps

20 double unders

400 m Row

10 situps

10 double und

STRENGTH

Back Squat

Week 1 of 12: Hatch


Back Squat

-10 reps at 50% of 1RM

-8 reps at 55% of 1RM

-8 reps at 60% of 1RM

-8 reps at 65% of 1RM

Front Squat

-5 reps at 50% of 1RM

-5 reps at 55% of 1RM

-2 sets: 5 reps at 60% of 1RM