Power CrossFit – CrossFit
Warm-Up (No Measure)
500 meter Row
50 Double Unders or jump rope for 2 minutes
2 rounds of 10 reps of:
Samson Stretch 10 meters
Caterpillar 10 meters
SHOULDER ROM
Overhead Squat w/a broom stick or an empty bar
Good mornings w/a broom stick or an empty bar
Dips
WORKOUT OF THE DAY
Metcon (Time)
“Karen”
DON’T DROP THE BALL!
150 Wallballs
*Every time you drop the ball you run 200 meters. Then resume your Wallballs.
RX PLUS (20/14#) (10/9’)
RX(14/10#) (10/9’)
powercrossfit.co 