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)

5 ROUNDS FOR TIME:

10 Power Cleans

10 Shoulder to Overhead

50 Double Unders

RX Plus-(135/95#)

RX-(95/65#)(all attempts of DUs)

Scaled- scale weight, tuck jumps (heavy ropes coming soon)

REST 5 MINUTES THEN:

5 minute Assault (Calories)

As many calories as possible in 5 minutes on the Assault bike.