Power CrossFit – CrossFit
WARM-UP
Row 800 meters
WARM UP (No Measure)
Samson stretch
Caterpillar
20x’s
push-ups
sit-ups
Leg swings forward and back
Leg swings side to side
Lateral lunges
Lunge and twist right then left 20 meters
Calf stretches
Butt kicks
WORKOUT OF THE DAY
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
• 2 Hang Power Cleans (95/65#)
• 2 Box Jump Overs (24/20”)
• 4 Hang Power Cleans (95/65#)
• 4 Box Jump Overs (24/20”)
• 6 Hang Power Cleans (95/65#)
• 6 Box Jump Overs (24/20”)
… continue pattern until time.
CORE WORK
Metcon (AMRAP – Reps)
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest
