Power CrossFit – CrossFit

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WARM UP (No Measure)

500 meter slow row

calf stretches

foam roll t-spine

foam roll quads and hamstrings

couch stretch

Samson stretch

Caterpillar

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

AMRAP IN 16 Minutes:

Run 800 meters

50 Ballslams (30/20#)

Max Box Jumps (24/20#)

*Score is number of box jumps

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.