Power CrossFit – CrossFit

WARM UP (No Measure)

Shoulders ROM x 20

Box shoulder stretch 20 seconds x 2

CROSSOVER activation

Samson stretch 10 meters x 2

Caterpillar 10 meters x 2

3 ROUNDS NOT FOR TIME:

10 x Knees to chest

10 x back ext or good mornings

WORKOUT OF THE DAY

Metcon (Time)

For Time

20 Push-Ups, 1 Sit-Up

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Ups

…continue this pattern until…

2 Push-Ups, 19 Sit-Ups

1 Push-Up, 20 Sit-Ups

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”). Each round totals 21 reps (Push-Ups descending from 20, Sit-Ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of Sit-Ups is completed.