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
Metcon (Time)
For time:
-20 Power Snatches (95/65#)
-10 Bar Facing Burpees OTB
-20 Overhead Squats (105/75#)
-10 Bar Facing Burpees OTB
-20 Hang Power Cleans (115/85#)
-10 Bar Facing Burpees OTB
-20 Front Squats (135/95#)
10 Bar Facing Burpees OTB
-20 Deadlifts (155/105#)
-10 Bar Facing Burpees OTB