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)
For time:
• 2000 m Row
10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts (225/155#)
• Hang Clean and Jerk (115/75#)
STRENGTH
Bench Press
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
DIPS
Scale appropriately:
box dips
bands on matador
body weight on matador
rings
weighted matador
weighted rings
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