Power CrossFit – CrossFit

WARM UP (No Measure)

800 meter row

50 double unders

Crossover activation

Shoulder ROM

Caterpillar

Samson stretch

20x’s

Push Press with empty bar

Air squats

Push ups

back ext

WOD

Metcon (Time)

3 Rounds for Time

400m Run

10 GHD sit-ups

15 ring dips

20 ball slams (30/20)

ROMWOD

17.2 gets announced tonight, and If you’re feeling beat up, I suggest grabbing a mat and get to stretching. No telling what Castro has in mind for us