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

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 20 MINUTES:

10 Wallballs (20/14#)(11/10′)

10 Pull-Ups

STRENGTH

Back Squat (1×5+)

Lateral Box StepUps (3xME )

3 x Max Effort rest between sets.