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)

10 min E2MOM:

3 x BenchPress

6 x Dumbbell Row each arm

Increase weight until finish

REST 3 MINUTES THEN

Metcon (Time)

AMRAP 20 Minutes

50 meter DB Farmer’s Carry (50/35lbs)

50 Double Unders or 250 singles

20 Hang Cleans (95/65lbs)

15/10 Calorie Bike

STRENGTH

Bench Press (1×1)

Take 10 minutes to work up to a heavy 1RM