Power CrossFit – CrossFit

WARM UP (No Measure)

Samson stretch

Caterpillar

20x’s

push-ups

sit-ups

Leg swings forward and back

Leg swings side to side

Lateral lunges

Lunge and twist right then left 20 meters

Calf stretches

Butt kicks

Bench Press (5, 5, 5, 5, 5)

Work up to a heavy set

AMRAP: Metcon (AMRAP – Reps)

12 min AMRAP

RX+

10 box jumps

7 burpees

1 rope climb

RX

10 box jumps

7 burpees

5 strict pullups

Scaled

10 box step ups

7 burpees

15 ring rows