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

3 POSITION SNATCH

1.) From the floor

2.) Hang- just above the knee

3.) Hi hang or Power position- shoulders even with or slightly behind the bar, bar in contact w/ pelvis

Dirty Thirty (Time)

Dirty Thirty

For time:

30 Box Jumps (24/20″)

30 Jumping Pull-ups

30 Kettlebell Swings (1.5/1pd)

30 Lunges

30 Knees To Elbows

30 Push Press (45#/35#)

30 Back Extensions (Sub Good Morning 45#/35#)

30 Wall Balls (20#/14#)(10/9′)

30 Burpees

30 Double Unders (sub 5 x singles)