Power CrossFit – CrossFit

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WARM UP (No Measure)

800 meter row or 800 meter jog

50 double unders

Crossover activation

Shoulder ROM

Caterpillar

Samson stretch

20x’s

Air squats

Push ups

back ext

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

3 minutes for reps:

Overhead squats (75/55#)

REST 2 minutes

3 minutes for reps:

Burpees

REST 2 minutes

3 minutes for reps:

Abmat sit-ups

REST 2 minutes

3 minutes for reps:

Box Jumps (24/20″)

REST 2 minutes

3 minutes for calories:

ROW

*Please don’t drop the 10s*