Power CrossFit – CrossFit
WARM-UP
WARM UP (No Measure)
Row 1,000 meters
50 Double unders
Crossover activation
Foam roll
Samson stretch
Caterpillar
20 x’s
push ups
sit ups
air squats
back ext
push press w/ empty bar
overhead squat with empty bar
WORKOUT OF THE DAY
Metcon (Time)
50 UB WALLBALLS
40 UB WALLBALLS
30 UB WALLBALLS
20 UB WALLBALLS
10 UB WALLBALLS
**PENALTY 20 PUSH-UPS FOR EACH BREAK
**REST AS NEEDED BETWEEN SETS
(20/14#) Y’all know how high.
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