Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 800 meters

Jump rope for 2 minutes

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes:

-5 HSPUs

-10 Calorie Row

-15 DB Renegade Rows (30/20#)

-20 Double Unders

Substitutions:

-HSPUs- Handstand hold for 3 seconds for each rep or HSPU w/knees on a box/chair.

-Sub the row for a 200 meter Run.

-Sub Double Unders with tuck jumps or 4 times singles. Double Under attempts count as as a sub as well.