Power CrossFit – CrossFit
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
powercrossfit.co 