Power CrossFit – CrossFit
STRENGTH
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 (Weight)
Alternate between:
Bench Press
10-9-8-7-6-5-4-3-2-1
Penally Row
1-2-3-4-5-6-7-8-9-10
WORKOUT OF THE DAY
Metcon (AMRAP – Reps)
5 ROUNDS FOR REPS OF:
-1 minute SDHP (75/55#)
-1 minute Push Press (75/55#)
-1 minute of Double unders
REST 1 minute
