Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1,000 meters

WORKOUT OF THE DAY

Metcon (Time)

2 ROUNDS:

Run 400 meters

50 Air Squats

50 HR Push-ups

50 Abmat Sit-ups

Cash out: 50 Jumping Pull-ups

STRENGTH

Pendlay Row (3xME)

Start with the barbell on the floor. The row is completed with a flat back as you pull the barbell to your chest.

SKILL

DIPS

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings