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 (AMRAP – Rounds and Reps)
10 min AMRAP:
5 Shoulders To Overhead
10 Burpees Bar Facing
15 Air Squats
RX+ (135/95)
RX (95/65)
Strength
Power Cleans
3 sets of 5 @ 80%
Shoulder Press
3 sets of 5 @ 80%