Power CrossFit – CrossFit

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WARM-UP

2 ROUNDS x 10 REPS:

Shoulder ROM

Shoulder Press

Push-Ups

Toe kicks

Butt kicks

Calf Stretches

WORKOUT OF THE DAY

Metcon (Time)

For Time:

10 calorie Row

10 Alternating Dumbbell Snatches (50/35#)

200 meter Run

20 calorie Row

20 Alternating Dumbbell Snatches (50/35#)

200 meter Run

30 calorie Row

30 Alternating Dumbbell Snatches(50/35#)

200 meter Run

STRENGTH

Deadlift (4×5@80%)

Weighted Pull-ups (4×6)