Power CrossFit – CrossFit

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COMP DAY FRIDAY!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (Time)

5 Rounds For Time:

500 Meter Row

10 Hang Cleans (95/65#)(65/45#)

15 Wallball Sit-ups (20/14#)(14/10#)

20 Back Ext