Power CrossFit – CrossFit
Warm up (No Measure)
-800m slow row, 400m jog or 2 minute slow bike
-Do 5 reps of each movement from today’s Metcon with no weight or an empty bar.
WORKOUT OF THE DAY
Metcon (Time)
FOR TIME:
50 Double-Unders
25 DB Deadlifts (50/35#)
25 GHD Sit-Ups
– REST 1 MINUTE
40 Double-Unders
20 DB Deadlifts
20 GHD Sit-Ups
– REST 1 MINUTE
30 Double-Unders
15 DB Deadlifts
15 GHD Sit-Ups
– REST 1 MINUTE
20 Double-Unders
10 DB Deadlifts
10 GHD Sit-Ups
STRENGTH
Metcon (Weight)
Bring Sally Up WORKOUT
WOD: to the song “Flower” by Moby:(3 1/2 Minutes):
-Paused Squats
(Squat on “Bring Sally Up”, Stand on” Bring Sally Down”)
powercrossfit.co 