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)

21-15-9

STOH (115/75#)

Calorie Row

KB Swings (1.5/1pd)

Back Extensions

STRENGTH

Shoulder Press

• 5 reps at 55% of 1RM

• 5 reps at 65% of 1RM

• 5+ reps at 75% of 1RM

DIPS

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings