Power CrossFit – CrossFit
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 (Time)
“Peurto Rico”
2 Rounds for time:
-100 Double unders (length of the island in miles)
-35 Burpees (width of the island in miles)
-78 Sit-ups (number of towns on the island and affected)
This WOD is in supportive to those affected in Puerto Rico after Hurricane Maria.
EXTRA CREDIT
Metcon (Weight)
5 minute EMOM:
– 5 Close grip bench press
– 5 Bent over barbell rows
5 minute EMOM:
– 5 Strict Pull-ups
– 5 Strict dips
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