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