Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

-Row 1000m or 800m jog

-Do 5-10 reps of each movement from today’s Metcon with no weight or an empty bar.

Metcon (AMRAP – Rounds and Reps)

Complete the following for time:

40 Walking Lunges

15/10 Push-ups

10 Squats

30 Walking Lunges

15/10 Push-ups

20 Squats

20 Walking Lunges

15/10 Push-ups

30 Squats

10 Walking Lunges

15/10 Push-ups

40 Squats

Start over if time remains

13 Minute time cap

CORE WORK

Core work (Push Up to Down Dog)

5 Max effort push up sets. Rest between sets in Downward Facing Dog position (hands and feet on floor, hips up, head between shoulders)