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)
For time:
25-20-15-10-5
-GHD Sit ups (scale appropriately)
-Back Extensions
-Knees to Chest
-Deadlifts (95/65#)
STRENGTH
Bench Press
10-8-6 reps:
-Incline DB Bench Press AHAP
-Bent-over DB Rows AHAP
THEN
BENCH PRESS
-10 reps at 50% of 1RM
-8 reps at 60% of 1RM
-6 reps at 65% of 1RM
-4 reps at 70% of 1RM
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