CrossFit Total Empowerment – CrossFit


Warm-up (No Measure)

CFTE Dynamic Stretches

5 Minute AMRAP:

10 Push Ups

30 Second Plank Hold


Shoulder Press (5x5x3x3x2x1x1)

20 Minutes:

Strict Press

Work Up To A 1 Rep Max


Metcon (AMRAP – Rounds)

16 Minute AMRAP:

25 Double Unders/75 Singles

15 Push Press (115/85)

10 Pull Ups

Cash out

800 Meter Cool Down Jog

“Press Forward. Do Not Stop, Do Not Linger In Your Journey, But Strive For The Mark Set Before You.”- George Whitefield

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