Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

50 Double Unders

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

3 ROUNDS:

-1 min Ball-slams (30/20#)

-1 min Alt DB Hang Snatch (1 each side=2)

-1 min DB Renegade Row (push-up pull right=1; push-up pull left=1)

-1 min Sit-ups

-1 min Back Ext

-1 min REST

RX Plus-(50/35#)

Rx-(35/20#)

GOAT WORK