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
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
RX Weights:
Box Jumps (24/20)
KBS (1/.75 pd)
Push Press (45/35#)
Wall Balls (20/14)
OR
SCALED
Dirty Thirty (Time)
Dirty Thirty
For time:
30 Box Jumps (24/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (1.5/1pd)
30 Lunges
30 Knees To Elbows
30 Push Press (45#/35#)
30 Back Extensions (Sub Good Morning 45#/35#)
30 Wall Balls (20#/14#)(10/9′)
30 Burpees
30 Double Unders (sub 5 x singles)
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