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 (Time)

3 ROUNDS OF:

15 Thrusters (95/65#)

50 Double Unders

15 GHD Sit-Ups

400m RUN

STRENGTH

Back Squat

3×5 – empty bar

2×5 – 30%

3×5 – 60%

Bench Press

3×5 – empty bar

2×5 – 30%

3×5 – 60%

Barbell Row

3×5 – empty bar

2×5 – 30%

3×5 – 60%