Power CrossFit – CrossFit

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 (Distance)

32 Minute Max Meters Row

@ Min 4 Complete 100 Dubs or 300 singles

@ Min 8 Complete 50 Air Squats

@ Min 12 Complete 50 Abmat Sit-Ups

@ Min 16 Complete 20 Burpees

@ Min 20 Complete 400 M Run

@ Min 24 Complete 40 KBS

@ Min 28 Complete 20 DB PP