Power CrossFit – CrossFit

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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)

21-18-15-12-9-6-3

Deadlifts

GHD Sit-Ups

Push Press (from the ground)

200 meter Run btw sets

RX Plus (135/95#)

RX (95/65#)

STRENGTH

Deadlift (3×3 @ 80% 1RM)