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 (AMRAP – Rounds and Reps)

15 min AMRAP:

40 Double Unders

20 Deadlifts (135/95#)

10 Toes to Bar

STRENGTH

Metcon (Weight)

Strength:

5 Rounds NFT:

10 DBL KB Strict Press

10 DBL Bent Over Rows