Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch

Caterpillar

Duck walk

WORKOUT OF THE DAY

Metcon (Time)

5 Rounds:

20 Calorie Row

15 Push Press (95/65#)

10 SDHP (95/65#)

STRENGTH

Back Squat (5×5@75%)