FRIDAY COMP DAY!!!!šŸ¤™šŸ¼

Power CrossFit – CrossFit

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WARM-UP

-Row 500 meters

-Do 5-10 reps of each movement in WOD

-Caterpillar

-Samson stretch

-Lunge and twist rt/left for 20 meters

WORKOUT OF THE DAY

Metcon (Time)

-Assault Bike (25/20 calories)

-Burpees to bar 6″ (30/25)

-DB OH Squats-(40/35)

RX-50/35# Scaled-40/25#

-Pistols (30/25)

Scaled-one leg on box touch heel to ground.

-Box jump overs (25/20)

RX-24/20″ Scaled- step ups or jumps

-1000m Row

*partition reps equally

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