Power CrossFit – CrossFit
WARM UP (No Measure)
Row 500m
Calf stretches
SamsonStretch
Caterpillar
1 ROUND NOT FOR TIME:
10 back extensions
10 knees to chest
10 toe kicks
10 butt kicks
10 unbroken double unders attempts
WORKOUT OF THE DAY
Metcon (No Measure)
😳Buy in with an 800 meter run (prayers needed)
THEN:
TABATA Back Squats (95/65 lbs)
Continue until 100 Back Squats are completed. Athlete may use a weight rack. Perform max back squats in 20 seconds, then rest for 10 seconds. Repeat until 100 back squats are completed.
😳Buy out is a 60 Calories on the Assault Bike Calories (more prayers needed)
I will post alternative choices if you do not have the devil bike. Consider yourself lucky.
powercrossfit.co 