Power CrossFit – CrossFit

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WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

10 Back extensions

50 double unders

10 K2E

REST 5 MINUTES THEN:

Metcon (AMRAP – Reps)

3 ROUNDS :

1 minute each station:

-Ball slams (30/20#)

-Plank hold

-Russian twist with slam ball (30/20#)

-Plank shoulder touches (each touch equals one.)

-Wallball sit-ups (20/14#)

-Rest 1 minute

OR

Make up day. Pick a WOD that you missed and work!