Power CrossFit – CrossFit

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WARM UP (No Measure)

10 Calorie Assault Bike

2 ROUNDS:

10 Shoulder ROM

10 Push ups

10 Box dips

10 Ring rows

10 meter Samson stretch

10 meter Caterpillar

10 meter Bear crawl

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

5 rounds of:

Max Bench Press @ 65% of 1RM

Max Reps Russian KB swings (1.5/1 pood)

Rest 3 mins after each superset

STRENGTH

Back Squat

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%