Power CrossFit – CrossFit

Warm-up

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

Metcon

Metcon (Time)

For Time:

25 Wall Balls

25 Box Jumps

20 Wall Balls

20 Box Jumps

15 Wall Balls

15 Box Jumps

10 Wall Balls

10 Box Jumps

5 Wall balls

5 Box Jumps

Wall Ball (20/14)

Box Jump (24/20)

Strength

Front Rack Lunges

4 x 12 Front Rack Lunges