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
WORKOUT OF THE DAY
Metcon (Time)
“THE QUICK AND THE DEAD”
For Time
3-9-15-21-15-9-3
Deadlifts (205/145 lbs)
Box Jumps (24/20 in)
EXTRA CREDIT
DIPS
3×6
Scale appropriately:
box dips
bands on matador
body weight on matador
rings
weighted matador
weighted rings
