Power CrossFit – CrossFit

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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)

21 Power Cleans

21 Wallball Sit-ups

800 meter Run

15 Power Cleans

15 Wallball Sit-ups

800 meter Run

9 Power Cleans

9 Wallball Sit-ups

RX PLUS-(135/95#)(30/20#)

RX-(95/65#)(20/14#)

STRENGTH

Back Squat (3 x 5 )

3 x 5

Strict Press (3 x 5)

3 x 5

Deadlift (1 x 5 )