THURSDAY

Power CrossFit – CrossFit

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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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