Friday Comp Day!

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

WORKOUT OF THE DAY

Metcon (Time)

4 Rounds for time:

15 GHD Sit-ups

30 Thrusters

45 Double unders

RX Plus- (65/45#)

RX- (45/35#)

150 Singles

Abmat Sit-ups

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