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)
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#)