Power CrossFit – CrossFit
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
WORKOUT OF THE DAY
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here