Power CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (Time)

3 ROUNDS OF:

25 GHD Sit-ups

25 Push-ups

50 Double Unders

25 Front Squats (95/65#)

STRENGTH

1 Snatch Balance + 2 OHS

1 set = 3 reps of 1 SB + 2 OHS. REST EXACTLY 60 SECONDS BTW SETS