Power CrossFit – CrossFit

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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 (AMRAP – Rounds and Reps)

AMRAP 20:

-10 Air Squats, 30 Double Unders, 200 Meter Run

-20 Air Squats, 30 Double Unders, 200 Meter Run

-30 Air Squats, 30 Double Unders, 200 Meter Run

-40 Air Squats, 30 Double Unders, 200 Meter Run

-50 Air Squats, 30 Double Unders, 200 Meter Run…….

*Sub Dubs for attempts or 90 regular jumps

**The Run counts as 1 rep if not a part of the completed round.

STRENGTH

Deadlift (3 x 8 @75% of 1 RM)

Back Squat (3 x 12 @ 75% of 1RM)

Wear a belt.

GHD Sit-ups (4 x 15)