Power CrossFit – CrossFit

Don’t forget to do your December challenge! DAY 20!

WARM UP (No Measure)

ROW 500 meters

Calf stretches

Caterpillar

Samson stretch

2 rds not for time:

10 push ups

10 air squats

10 sit ups

10 back ext

10 push press empty bar

ROMWOD

WOD

Metcon (Time)

2 rounds:

Run 400m

30 Air Squats

20x KB Swings (1.5/1 pood)

30x Push-ups

20x Thrusters (65/45#)

CORE WORK

Tabata Sit-Ups 12 Rounds (AMRAP – Reps)

Tabata Sit-Ups for 12 Rounds (6 minutes)