Power CrossFit – CrossFit

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WARM-UP

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 (AMRAP – Reps)

10 minute EMOM:

10 x SDHP (95/65#)

Max effort HR push-ups

*score is number of push-ups

REST 3 MINUTES THEN

Metcon (Calories)

21-18-15-12-9-6(calories)

Assault bike

ROW

STRENGTH

Metcon (Weight)

10 min alternating EMOM:

-4 Back squats

-2 Front Squats

Increase weight to finish heavy