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)
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