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 (Weight)

EMOMx12

5 Deadlift

5 Hang Power Cleans

5 Shoulder to OH

Then….

Bike/ Row

10-15-10-15 Calories

STRENGTH

Clean

3×5 – empty bar

2×5

3×5

Strict Press

3×5 – empty bar

2×5

3×5

Deadlift

3×5 – empty bar

2×5

3×5