Power CrossFit – CrossFit

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WARM-UP

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)

Five rounds for time of:

40 Double-unders

30 Box jumps (24/20 inch box)

20 Kettlebell swings (1.5/1 pood)