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)

5 Rounds For Time:

10 Deadlifts

10 Push-ups

10 Strict Pull-ups

10 Dips

RX+ (185/155) (Strict Pull-ups) (Ring Dips)

RX (155/135) (Pull-ups) (Matador Dips)