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)

30-25-20-15-10-5

Jumping Squats

Wallball Sit-Ups (20/14#)

Jumping Lunges (right/left=1)

Ballslams (30/20#)

200 meter Run btw sets