Power CrossFit – CrossFit
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
Weightlifting
Back Squat (5×3 @ 75%)
Metcon
Metcon (AMRAP – Reps)
T-N-T bata
20 seconds followed by 10 seconds of rest for 12 minutes:
Sit-ups
Deadlifts (155/105#)
Box Step overs (24/20″)
Double unders
Complete all sets of one movement before
advancing to next.
Conditioning Drills
Metcon (AMRAP – Rounds)
Death by Bear Crawls
With a continuously running clock perform 1 Bear Crawl (10 meters) the first minute, 2 Bear Crawls (10 meters) the second minute, 3 Bear Crawls the third minute, and so on, continuing to add 1 Bear Crawl each minute until you cannot complete the required number of 10 meter Bear Crawls in the given minute.
Score total rounds and Bear Crawls in the last round completed.