Power CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

500 meter Row

50 Double Unders or jump rope for 2 minutes

2 rounds of 10 reps of:

Samson Stretch 10 meters

Caterpillar 10 meters

SHOULDER ROM

Overhead Squat w/a broom stick or an empty bar

Good mornings w/a broom stick or an empty bar

Dips

Metcon

Metcon (Time)

5 RFT:

250 m Row

20 Sit-ups

20 Double Unders

20 Lunges