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)
2 ROUNDS:
-25 Push ups
50 Air squats
-100 Double Unders or Jump on and off 45# Plate
-50 Air squats
-25 Push ups
-Rest 3:00 b/t sets-
STRENGTH
Back Squat
5 x 5 sets @ 65% of 1RM
*Warm up reps should start off light @ 5 x 5 working towards 65%
* Rest as needed between sets *
Deadlift
10 Deadlifts x 4 sets @55-60% of 1RM
– In between sets perform 5 tall box jumps or step-ups
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