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

Metcon (AMRAP – Reps)

Three rounds of:


-Bike For Calories 


-KB Swings (1.5/1pd) (Reps)


-Box Jump (24/20″) (Reps)


-Alt DB Snatch (35/20#) (Reps)


-Row (Calories)

-REST

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower and bike where each calorie is one point.

STRENGTH

Refer to spreadsheet