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

Metcon

Metcon (Time)

“Half and Half”

Rx

4 Rounds:

400 Meter Row

200 Meter Run w/ Weighted Vest (20/15)

Rx+

6 Rounds:

400 Meter Row

200 Meter Run w/ Weighted Vest (20/15)

10 burpees over rower
No Vest = No RX