Power CrossFit – CrossFit

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WARM-UP

WARM UP (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WORKOUT OF THE DAY

Metcon (Time)

Run:

RX Plus- 800 meters/1000 Row

RX-400 meters/800 Row

Immediately into

AMRAP in 12:

Ascending Ladder…

3 Kettlebell Swings (1.5/1pd)

3 Goblet Squats (1.5/1pd)

3 Burpees

6 Kettlebell Swings

6 Goblet Squats

6 Burpees

… and so on, until time expires.

Add running time to the 12 minutes.