Power CrossFit – CrossFit
WARM UP (No Measure)
500 meter light row
Shoulder ROM with broomstick
20 good mornings w/ broomstick
10 second hold squat position with elbows driving knees OUT
10 meter lunge deep w/ right leg and touch opposite elbow to the ground
10 meter lunge deep w/ left leg and touch opposite elbow to the ground
forearm stretches
WORKOUT OF THE DAY
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
8 Push Press (95/65#)
8 Ball Slams (30/20#)
8 Russian Kettlebell Swings (1.5/1pd)
8 Goblet squats
powercrossfit.co 