Thursday

Power CrossFit – CrossFit

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 (AMRAP – Reps)

AMRAP in 12 minutes:

12 Burpees over the rower

12 Calorie Row

12 alt DB Snatches

RX (35/20#)

RX Plus (50/35#)

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