Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

50 Double Unders

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (Time)

3 Rounds for time:

200 meter Waiters Walk (45/35 lbs)

50 Air Squats

400 meter Run

Metcon (Distance)

Cash-Out:

Handstand walk for max distance