Power CrossFit – CrossFit

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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 (Time)

5 rounds for time of:

10 Pull-Ups

20 Push-Ups

Lunge 30 meters

RX Plus-

C2B Pull-Ups

Push-Ups w/ toes on Medball

Lunge w/ Medball (20/14#)

Accessory Work

-5 minutes of practice on a weakness

-5 minutes of handstand practice

-5 minutes of L-sit practice

-5 minutes of stretching


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