Power CrossFit – CrossFit

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WARM UP (No Measure)

500 m slow row

calf stretches

50 Double unders (all attempts count)

foam roll t-spine

10 x’s

Ring rows

Jumping pull-ups

Hollow rockers

Superman’s

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

*20 seconds of work + 10 seconds of rest x 8 rounds = 4 minutes

* You will do that at each station then rest one minute and move to the next station.*

Tabata Burpees (4 minutes)

Rest 1 minute

Tabata Box jumps (4 minutes)

Rest 1 minute

Tabata Ball slams (4 minutes)

Rest 1 minute

Tabata Matador Dips (4 minutes)

Rest 1 minute

Tabata Toes to bar (4 minutes)

RX PLUS:

-(24/20″) Box Jumps

-(30/20#) Ball slams

RX:

-(24/20″) Box Step-ups

-(20/10#) Ball slams

– Box Dips (full range of motion no half reps)

-Knees to Elbows