Power CrossFit – CrossFit

WARM UP (No Measure)

500 m slow row

calf stretches

foam roll t-spine

foam roll quads and hamstrings

couch stretch

Samson stretch

Caterpillar

5-10 reps of elements in Wod w/ empty bar

WORKOUT OF THE DAY

Metcon (Time)

7 Bear Complex (95/65#)

Run 400 meters

5 Bear Complex

Run 400 meters

3 Bear Complex

Run 400 meters

1 Bear Complex

Run 400 meters

*1 Bear Complex is:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

STRENGTH