Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME:

RX PLUS:

Run 800 meters

21 Back Squats (185/135#)

21 GHD Sit-UPS

15 Back Squats

15 GHD Sit-UPS

9 Back Squats

9 GHD Sit-ups

Run 800 meters

RX:

Run 800 meters

21 Back Squats (135/95#)

42 Sit-Ups

15 Back Squats

30 Sit-UPS

9 Back Squats

18 Sit-Ups

Run 800 meters/Row 1,000