Power CrossFit – CrossFit

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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