Power CrossFit – CrossFit
Row, DU, Ployo medball warm (No Measure)
500 meter slow row
50 Double unders BECAUSE YOU NEED TO GET FRICKIN DUs!
2 rounds Not for time:
10 medball/slamball tosses w/ partner or wall:
– chest passes
– overhead tosses
– rotational tosses
– granny shots
– wallballs 6″
WORKOUT OF THE DAY
“Caitlin” (Time)
For Time:
RX Plus-
2000 meter Row
90 Calorie Assault Bike
1 mile Run
RX-
1500 meter Row
45 Calorie Assault Bike
800 meter Run
Scaled:
1000 meter Row
30 Calorie Assault Bike
400 meter Run
STRENGTH
3 POSITION CLEAN
Take 12 minutes to work on your 3 position clean.
1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.
2.) Hang- just above knee.
3.) From the floor.
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