Power CrossFit – CrossFit

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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)

For Time:

28-24-20-16-12-8-4

-Wallballs (20/14)(10/9’)

-GHD Sit-ups

-200m run btw

STRENGTH

Clean

3 x 5

Work up to 85% of 1 RM

Shoulder Press

3 x 5

Work up to 85% of 1 RM