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)

100 Thrusters for time:

RX PLUS- (95/65#)

RX-(65/45#)

STRENGTH

Snatch

5 reps at 40% of 1RM

5 reps at 50% of 1RM

5 reps at 60% of 1RM