Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500m

Calf stretches

SamsonStretch

Caterpillar

1 ROUND NOT FOR TIME:

10 back extensions

10 knees to chest

10 toe kicks

10 butt kicks

10 unbroken double unders attempts

WORKOUT OF THE DAY

Metcon (Time)

3-6-9-12-15-12-9-6-3

-10 DUs after each set

-Calorie Row

-Burpees

STRENGTH

Back Squat

2 sets of 5 reps at 80% of Mon 1.1

Bench Press

 3 sets of 5 reps at 90% of 5RM

Pull-ups

3 sets of ME