Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

ROW 500 meters

Calf stretches

Caterpillar

Samson stretch

2 rds not for time:

10 push ups

10 air squats

10 sit ups

10 back ext

10 push press empty bar

Gymnastics

Rope Climb

6 Reps

rest 1 minute

5 Reps

rest :45

4 Reps

rest :30

3 Reps

rest :15

2 Reps

WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

60 Double Unders

40 Meter Walking Lunge

15 Deadlifts (225/155)
Scaling Option:

120 single unders

lower bar weight