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
400 meter Lunge (Time)
400 meter lunge (knee kisses the ground)
*every time you stop do 5 burpees
**RX PLUS- 20# vest
GOAT WORK
CrossFit slang for a movement we have difficulty with. Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pull-ups, Pistols.
powercrossfit.co 