Power CrossFit – CrossFit
WARM UP (No Measure)
500 meter slow row
calf stretches
foam roll t-spine
foam roll quads and hamstrings
couch stretch
Samson stretch
Caterpillar
WORKOUT OF THE DAY
Metcon (Time)
-400m Run
-100m Plate carry (55/45#) If you put it down 5 burpees. If you DROP it 20 burpees.
-50 Double Unders
-800m Run
-50 Double unders
-100m Plate Carry (55/45#) If you put it down -5 burpees. If you DROP it 20 burpees.
-400m Run
EXTRA CREDIT
Assault Bike Intervals (10 Work/20 Rest) (Calories)
10 Seconds Work
20 Seconds Rest
8 Intervals (4:00 Minutes)
STRENGTH
Follow that spreadsheet. If you miss something then make it up.