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

Metcon (Time)

500 m row or 400 m Run

THEN

3 ROUNDS OF:

15 push press

30 box step ups

45 sit ups

WORKOUT OF THE DAY