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)

Run 400 meters

21 Thrusters

21 Pull-ups

Run 400 meters

15 Thrusters

15 Pull-ups

Run 400 meters

9 Thrusters

9 Pull-ups

Run 400 meters

RX PLUS- (95/65#)

RX-(65/45#)

STRENGTH

Back Squat

10 x Empty bar

4 x 8 work up to (HAP)

Good Mornings

Good mornings

3 x 8