Power CrossFit – CrossFit

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Warm-Up (No Measure)

500 meter slow row

2 ROUNDS:

-Samson Stretch 10 meters

-Caterpillar 10 meters

-Sit on the floor with your legs straight out in front of you. Lean forward and grab the arches of your feet for 10 seconds

-Downward dog for 10 seconds

-SHOULDER ROM

-Muscle snatch w/a broom stick or an empty bar x 5

WORKOUT OF THE DAY

Metcon (8 Rounds for reps)

Every 2:30 for 8 rounds

250/200m Row

10 Burpees

*This will be measured for completion so count your Row as a rep and your burpee reps.

THEN

Metcon (Weight)

Every 2:00 x 4

3 power snatches

2 snatch balance

1 high hang squat snatch