Power CrossFit – CrossFit
Warm up (No Measure)
-Row 500 meters
-50 Double unders or 2 minutes of regular jump ropes
2 ROUNDS:
-10 Push Press with a light barbell, plate or broomstick
-10 Air Squats
-5 Parallette pass throughs
*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.
WORKOUT OF THE DAY
1000m Row (Time)
Max Effort 1000m Row
Rest as long as you need between WODs
Metcon (Time)
21-15-9
GHD Sit-Ups
Power Cleans (155/115#)
Handstand push-ups