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:

800 m run or 1000 m row

Then, 5 rounds:

8 Deadlifts

8 Cleans

8 Front Squats

8 Thrusters

1 minute rest

Then:

800 m run or 1000 m row

RX+ (115/75)

RX (95/55)