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