Power CrossFit – CrossFit
Warm-up
WARM UP (No Measure)
Row 1,000 meters
50 Double Unders
Crossover activation
Shoulder ROM
2 Rds NOT for time:
10 m duck walk
10 back ext
10 sit-ups
10 ring rows
Metcon
Metcon (Time)
12 DAYS OF CHRISTMAS:
1 Goblet squat (53/35)
2 Knees to Elbow
3 Deadlifts (185/155)
4 Lunges
5 Pull-ups
6 Push-ups
7 Sit-ups
8 Box Jumps (24/20)
9 Slam Balls (30/20)
10 KBS (53/35)
11 Double Unders
12 Calorie Row
*** WOD is performed like the song (e.g., 1, 2-1, 3-2-1, ….)
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