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.