Power CrossFit – CrossFit
400 M Run/500 M Row/ 2 min Bike
10 Pull Ups
10 Sit Ups
80 M Famers WALK 50/30# DB
40 M Sled Push (with farmers walk DBS on sled)
(5 Burpee Ladder Penalty if you drop the DBs on the farmers walk
5 the first time, 10 the second time, 15 the third time and so on…)
Since we only have 2 sleds we may have to stagger this workout or get creative
12 Minute Core Tabata (AMRAP – Reps)
12 Minute Core Tabata:
From plank position jump feet both out at the same time to wide legs and then back in to center. Each time you come back to center is one rep.
1.) Lie on your back with knees bent, feet on the ground and hands over your head.
2.) Sit up all the way with chest coming to your knees and with feet remaining on the ground.
3).Touch your feet with your hands.
4.) Return back to starting position with hands touching the ground behind your head.
8 RDS-Mountain Climbers
Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.