Power CrossFit – CrossFit
Warm up (No Measure)
-Row 1000m or 800m jog
-Do 5-10 reps of each movement from today’s Metcon with no weight or an empty bar.
WORKOUT OF THE DAY
Metcon (Time)
3-6-9-12-15-18-15-12-9-6-3
RX Plus:
Burpee Box Jump Overs
C2B Pull-Ups
RX:
Burpee Box Jumps or Step Overs
Pull-Ups
Scaled:
Scale reps and OR
Burpee Walk Outs and Walk In’s
Box Step Ups
Strict banded Pull-Ups or Ring Rows or Jumping Pull-ups
EXTRA CREDIT
GOAT WORK
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
powercrossfit.co 