Power CrossFit – CrossFit

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WARM UP (No Measure)

500 m slow row

calf stretches

50 Double unders (all attempts count)

foam roll t-spine

10 x’s

Ring rows

Jumping pull-ups

Hollow rockers

Superman’s

WORKOUT OF THE DAY

Metcon (Time)

800 meter Run

THEN

3 Rounds:

10 Pull-Ups

30 Air Squats

THEN

800 meter Run

RX plus:

Wearing a 20/14# Weighted Vest:

C2B pull-ups

STRENGTH

Work up to 3 sets of 5 Squat Cleans