Power CrossFit – CrossFit

WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch

Caterpillar

Duck walk

WORKOUT OF THE DAY

Metcon (Time)

5 Rounds:

Complete 7 Unbroken Sets of this Barbell complex:

-1 Power Clean

-1 Front Squat

-1 Push Press

-1 Back Squat

-1 Push Press

10 SIT-UPS

RX plus-(115/75#)

RX -(75/55#)

STRENGTH

Back Squat

Back Squat 1×1
Work up to a 1 RM