Power CrossFit – CrossFit

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WARM UP (No Measure)

WARM UP

500 meter Row

20 PVC Pass Through

10 Metrd Samson Stretch

10 KN Goblet Squats

20 Slow Prisoner Good Morning

then:

3 Rounds Not For Time

10 Alternate Kb Goblet Lunges

15 SIt Ups

20 Double Unders

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 minutes:

15 Calorie Row

15 Wallballs (20/14#)

REST 2 MINUTES

AMRAP IN 12 minutes:

5 Pull-ups

10 Push-ups

15 Air squats