Power CrossFit – CrossFit
WARM UP (No Measure)
Slow jog for 5 minutes:
2 ROUNDS NOT FOR TIME:
10 push press w/ a light object
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
MOBILITY:
Couch stretch
Hip flexion w/ external rotation
Foam roll t spine
Forearm stretches
WORKOUT OF THE DAY
Metcon (Time)
2 rounds for time:
• 1,000 m Row
• 50 Push-ups
• 30 Pull-ups
CORE WORK
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
STRENGTH
Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• ME reps at 60% of 1RM Bench
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