Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

15 min AMRAP:

3-6-9-12-15…

Box Jumps(24/20″)

Ball-slams(30/20#)

100m Run

*add 3 reps to the box jump overs after each run

STRENGTH

Make up a strength you missed.