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