Power CrossFit – CrossFit
Warm up (No Measure)
Row 400 meters
50 double unders
2 Rounds NOT FOR TIME:
10 push ups
10 sit ups
10 air squats
10 back ext
WORKOUT OF THE DAY
Metcon (Time)
FOR TIME:
21-15-9
-KB Swings (1.5/1pd)
-Weighted Sit-ups (30/20#)(use a slam ball chest to ceiling for each sit-up)
-Box Jumps (24/20″)
-200 meter run after each set (3 runs)
STRENGTH
Bench Press
Take 10 minutes to work up to a heavy 3×3
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