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 (AMRAP – Rounds and Reps)

16 min AMRAP:


-2 Lunges

-2 Box Step overs

-2 Plate ground to OH


-4 Lunges

-4 Box Step Overs 24/20″

-4 Plate ground to OH

-6 Lunges

-6 Box Step Overs 24/20″

-6 Plate ground to OH


… continue pattern until time is up.

Goal: complete rounds of 16