Power CrossFit – CrossFit
WARM UP (No Measure)
ROW 500 meters
Calf and Achilles tendon stretches
Shoulder ROM
Knees to chest x 20
Push press w/ an empty bar x 20
20 meters of:
Samson stretch
Caterpillar
Duck walk
WORKOUT OF THE DAY
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 Wallballs (20/14)(10/9’)
12 KBS (1.5/1pd)
12/10 Calorie Row
OR
Metcon (Distance)
10 Rounds for Total Meters:
Row 1:00 on/1:00 off
powercrossfit.co 