Power CrossFit – CrossFit

WARM UP (No Measure)

Shoulders ROM x 20

Box shoulder stretch 20 seconds x 2

CROSSOVER activation

Samson stretch 10 meters x 2

Caterpillar 10 meters x 2

3 ROUNDS NOT FOR TIME:

10 x Knees to chest

10 x back ext or good mornings

WORKOUT OF THE DAY

Metcon (Time)

“The Longest Mile”

4 rounds for time:

• 10 Burpees

• 100 m Run

• 10 Air Squats

• 100 m Run

• 10 Push-Ups

• 100 m Run

• 10 Sit-Ups

• 100 m Run

STRENGTH

Back Squat

7 sets:

-5 Back Squats

Weight: 85% of 1 RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.