Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch

Caterpillar

calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

Tabata (20 sec max rep/10 sec off x 8 rounds = 4 minutes at each station.)

**60 second rest between movements

8 – Russian Twists (30/20#)

8 – Bike Calories

8 – Alt DB Snatch (50/35#)

8 – Box Jump Overs (24/20″)

STRENGTH

Bench Press