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 (Time)

5 rds for time

20 cal Assault Bike

15 Pushups

10m lunges

STRENGTH

4 sets:

• 7 Front Squats + 13 Back Squats

Weight: 70% of 1RM Front Squat