Power CrossFit – CrossFit
warm up (No Measure)
Run 400m or Row 500m
Calf stretches
SamsonStretch
Caterpillar
2 ROUNDS NOT FOR TIME:
10 push ups
10 sit ups
10 air squats
10 back ext
Metcon (Time)
DOUBLE UNDER FLIGHT SIMULATOR:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
NOTE: Every Set Has To Be Unbroken, Or The Set Starts Over
Metcon (Time)
30-20-10
Ring Rows
Ring Push-Ups
Metcon (Weight)
Take 6- 8 minutes to find a heavy deadlift max