Power CrossFit – CrossFit

View Public Whiteboard

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (Time)

Run 800 m

30 push ups

30 sit ups

30 back extensions

Run 400

20 push ups

20 sits ups

20 back extensions

Run 200

10 push ups

10 sit ups

10 back extensions

Run 100

5 push ups

5 sit ups

5 back extensions