Power CrossFit – CrossFit
Warm-up
WARM UP (everyday elements) (No Measure)
Row 1,000 meters or Run 900 meters
50 Double Unders
Shoulder ROM
2×10
Pull-Ups
Air Squats
Box Dips
Sit-Ups
FOAM ROLL
Metcon
Metcon (AMRAP – Rounds and Reps)
“Friend-ship”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of “Cindy”
RX+”Strict Cindy”
“Cindy”:
5 kipping or butterfly Pull-ups
10 Push-ups
15 Air Squats
“Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Scaling Options:
Jumping Pull Ups
Push up off the knee