Power CrossFit – CrossFit

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WARM-UP

WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch

Caterpillar

calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS FOR TIME:

20 m weighted Walking Lunges

10 Overhead Squats

200 meter Run or 300 meter Row or Assault Bike for 2 minutes.

RX PLUS: (40/25# DBs)(95/65# Barbell)

RX: (30/20# DBs)(65/35#)(Barbell)