Friday 5.11.18

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

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