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 (AMRAP – Rounds and Reps)

“Spin Doctor”

AMRAP 16:

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Kettlebell Swings (53/35)
Athletes should choose a weight for both the Kettlebell and Wallballs that they could complete 20+ unbroken repetitions when fresh. The rope should also be a variation that athletes could complete all reps unbroken if they had to

Hey Y’all! Come Join us Saturday at the SandBox! Show off your Spike and best Ice Man impersonation with the PC coaches and YoungLife. We are looking to put a team or two or (4-6) to play and some people to come hang out for the afternoon.