Power CrossFit – CrossFit
Warm-up
WARM UP (No Measure)
500 meter slow row
calf stretches
foam roll t-spine
foam roll quads and hamstrings
couch stretch
Samson stretch
Caterpillar
Metcon
Metcon (Time)
“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees
If the athlete cannot run, row 500 meters instead
EXTRA CREDIT
Metcon (5 Rounds for reps)
” Hanging with Nick ”
5 rds
45 sec. Hang from pull up bar (arms extended)
1 min Rest