Power CrossFit – CrossFit
WARM UP (No Measure)
ROW 500 meters
Calf and Achilles tendon stretches
Shoulder ROM
Knees to chest x 20
Push press w/ an empty bar x 20
20 meters of:
Samson stretch
Caterpillar
Duck walk
WORKOUT OF THE DAY
Metcon (AMRAP – Reps)
3 Rounds For Total Reps in 17 minutes:
-1 minute of Double unders
-1 minute of Pull-ups
-1 minute of HR Push-ups
-1 minute of Sit-ups
-1 minute Bike for Calories
-1 minute of REST
EXTRA CREDIT
800m Row (Time)
Max Effort 800m Row
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