Power CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
200 Meter Run
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Walking Spiderman
Inchworms
3 Air Squats + 1 Broad Jump
Toe Walk
Heel Walk
High Knees
Butt Kickers
Metcon
Metcon (Time)
“Meter Maid”
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
“Meter Maid” could be considered a shorter version of the CrossFit benchmark workout “Kelly”, which is 5 Rounds for time of a 400 Meter Run, 30 Wallballs, and 30 Box Jumps. The weight on the medicine ball should be something that athletes are confident in completing the first 27 repetitions unbroken if they needed to. Within the workout, these bigger sets will likely be broken up once or twice. If unable to run, complete one of the following:
250 Meter Row
14/10 Calorie Assault Bike