Power CrossFit – CrossFit

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WARM UP (everyday elements) (No Measure)

Row 1,000 meters or Run 900 meters

50 Double Unders

Shoulder ROM

2×10

Pull-Ups

Air Squats

Box Dips

Sit-Ups

FOAM ROLL

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

Bench Press

Assault bike

GHD-Sit-ups

Back Squat

RX Plus-135/95

RX-95/65

STRENGTH

Refer to board

Metcon (Time)

Partnered Row. You go I go for 250m until rower reaches 2,000m.