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)
2 Rounds for Time
20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)
20 Double-Unders
20 Single-Arm Overhead Walking Lunges (24/16 kg)
20 Double-Unders
20 Alternating Kettlebell Snatches (24/16)
20 Double-Unders
20 Kettlebell Clean-and-Presses (24/16 kg)
20 Double-Unders
20 Kettlebell Swings (24/16 kg)
20 Double-Unders
Use a single kettlebell throughout the workout. For the snatches, alternate arms each rep. For the lunges and clean-and-presses complete 10 per arm per round
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