Power CrossFit – CrossFit
WOD
warm up (No Measure)
Row 500 meters:
2 ROUNDS NOT FOR TIME:
10 push press w/ an empty bar
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
MOBILITY:
Couch stretch
Hip flexion w/ external rotation
Foam roll t spine
Forearm stretches
Metcon (Time)
3 Rounds:
10 Pull-Ups
10 Cleans (95/65#)
10 T2B
10 Wallballs (20/14#)(10′)
STRENGTH
Refer to spreadsheet! Log in WODIFY! If you do not have your spreadsheet PLEASE LET ME KNOW!