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%