Power CrossFit – CrossFit
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)
50 BOX JUMPS (24/20) WITHOUT HIP EXTENSION
40 ABMAT SIT-UPS
30 PUSH PRESS (95/65) (RX+ 115/75)
20 ALT DB SNATCH (50/35) (RX+ 70/50)
10 WALL WALKS
CORE WORK
20-15-10-5 reps:
• Knees to Elbows
• GHD Sit-ups
powercrossfit.co 