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