Power CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

-Burpees

-Kettlebell Swings (1.5/1pd)

-Box Step Overs

40 meter Farmers carry after each set (50/35# DBs)