Power CrossFit – CrossFit
WARM UP (No Measure)
Row 1,000 meters
50 double unders
Crossover activation
Shoulder ROM
Samson stretch
Caterpillar
calf stretches
wrist mobility
Foam roll
20 x’s
air squat
sit ups
back ext
WORKOUT OF THE DAY
Metcon (Time)
15-12-9-6-9-12-15
Front Squat
T2B
Push Press
RX PLUS- (115/75#)
RX- (75/55#)(K2E)
Scaled- Goblet Squats w/ a KB, Knees to Chest, PP with anything from a broomstick to an empty bar.
powercrossfit.co 