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