Power CrossFit – CrossFit

ROMWOD

MOBILITY! Stretch and Foam Roll

WOD

Metcon (AMRAP – Reps)

Rowing Intervals: There is no rest between intervals. Score will be the number of calories plus reps.

Interval 1

-5 ROUNDS (5 minutes)

30 second sprint (max effort)

30 second rest

-2 MINUTES OF AIR SQUATS

Interval 2

-5 ROUNDS (5 minutes)

30 second sprint (max effort)

30 second rest

-2 MINUTES OF SIT-UPS

Interval 3

-5 ROUNDS (5 minutes)

30 second sprint (max effort)

30 second rest

-1 MINUTE OF AIR SQUATS

-1 MINUTE OF SIT-UPS