Thursday 4/12/18

Power CrossFit – CrossFit


Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman


3 Air Squats + 1 Broad Jump

Toe Walk

Heel Walk

High Knees

Butt Kickers


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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s