Power CrossFit – CrossFit
WORKOUT OF THE DAY
Metcon (AMRAP – Rounds and Reps)
0-15mins
3rds
25 Calorie Row
20 DB Push Press (RX plus-40/30# RX 30/20#)
10 Calorie Bike
15-30mins
200m Single arm Farmer’s Carry (RX plus-40/30# RX 30/20#)
100 OH Walking Lunges (RX plus-35/25# RX 25/15#)
200m Single arm Farmer’s Carry
* If you finish any section early you get that rest. Ex: if you finish section one in 12 mins you have 3 mins to rest then rotate to section 2. If you don’t finish in time cap for the section then stop and rotate to the next section*
REST 3 MINUTES THEN
Metcon (Time)
50 Back Extensions
50 Russian twist w/ slamball (RX Plus- 30/20# RX-20/10)
50 Abmat Sit-ups
1 min plank
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