Power CrossFit – CrossFit
WARM UP (No Measure)
Run 400m or Row 500m
Calf stretches
SamsonStretch
Caterpillar
2 ROUNDS NOT FOR TIME:
10 push ups
10 sit ups
10 air squats
10 back ext
WORKOUT OF THE DAY
Metcon (Time)
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
RX PLUS:
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
RX: 25-lb DB, unweighted step ups
GOAT WORK
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
powercrossfit.co 