Power CrossFit – CrossFit
Warm up (No Measure)
Row 1000 meters
50 double unders
2 Rounds NOT FOR TIME:
10 push press with an empty bar
10 sit ups
10 air squats
10 good mornings with a broomstick
WORKOUT OF THE DAY
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
If you’ve finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.
If you are interested in strength then it’s back squats. Back squats that break parallel.