Power CrossFit – CrossFit

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WARM-UP

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 (Time)

21-15-9

Burpees to a 6 inch target

Alternating Dumbbell Snatch

Box Jumps

Calorie Row

RX-(45/35# DB)(24/20″ box)

SCALED-(35/25# DB)(24/20″ box step ups)