Power CrossFit – CrossFit

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WARM-UP

2 Rounds for Quality

– 10 PVC Passovers

– 10 Squat with Thoracic Twist(5 per side)

– 10 DB Shoulder Press

– 10 Walking Lunges

– 5 Burpees

– 5 pull-ups

– 200 m Jog

WORKOUT OF THE DAY

Metcon (Time)

4 ROUNDS:

-400 m Run

-25 Squats with Medball (20/14#)

-20 Walking Lunges with Medball

-15 Burpee Pull-Ups

Rest 1 Minute

RX+

Medball (30/20#)

Burpee Chest to Bar Pull-Ups

SKILL

Let’s try the skill of warming up. If you are interested in strength after this WOD it will be back squats.