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.