Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Samson stretch

Caterpillar

20x’s

push-ups

sit-ups

Leg swings forward and back

Leg swings side to side

Lateral lunges

Lunge and twist right then left 20 meters

Calf stretches

Butt kicks

Weightlifting

Back Squat (take 10-15 minutes to work up to a heavy set of 5)

Metcon

Metcon (AMRAP – Reps)

“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):

Odd – 14/10 Calorie Row

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

RX+ Assault Bike instead of Row

Score is total number of medicine ball squat cleans across all rounds
The harder you go on the row/bike, the fitter you get and the more time you have to rest before beginning the cleans. So don’t sandbag!!!

The medicine ball squat cleans should be performed at a weight that will not be dropped within the :30 second window. These will take place in the first 30 seconds of each even minute. The :30 seconds of rest to follow gives athletes the incentive to push the row/bike just as hard in the next round.