Friday 4/13/18

Power CrossFit – CrossFit

Warm-up

WARM UP (everyday elements) (No Measure)

Row 1,000 meters or Run 900 meters

50 Double Unders

Shoulder ROM

2×10

Pull-Ups

Air Squats

Box Dips

Sit-Ups

FOAM ROLL

Metcon

Metcon (AMRAP – Rounds and Reps)

“Freaky Friday”

AMRAP 15:

25/18 Calorie Row

25 Burpees

18/12 Calorie Assault Bike

25 Kettlebell Swings (53/35)
The weight on the kettlebell should be a load that athletes feel comfortable swinging for at least 20+ repetitions unbroken if they needed to. If unable to use Assault Bike complete:

25/12 Calorie Row

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