Power CrossFit – CrossFit

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Warm up (No Measure)

-Row 500 meters

-Crossover Activation

-50 Double unders or 2 minutes of regular jump ropes

2 ROUNDS:

-10 Push Press with a light barbell, plate or broomstick

-10 Air Squats

-5 Parallette pass throughs

*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.

WORKOUT OF THE DAY

Metcon (Time)

3 Rounds for Time

30/25 calorie Row

30 Wallballs (30/20#)

THEN

Metcon (AMRAP – Reps)

EMOM alternate for 8 minutes:

10-Push Press

8-Bench Press

(HAP. Note weight)