Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

Metcon

Metcon (Time)

“The Longest Mile”

4 Rounds for Time:

10 Burpees

100 m Run

10 Air Squats

100 m Run

10 Push-ups

100 m Run

10 Sit-ups

100 m Run