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)

8 Rounds for Time:

8 Push-ups

8 GHD Sit-ups

8 Air Squats

8 Pull-ups

8 Deadlifts (95/65)

8 Hang Power Cleans (95/65)

8 Shoulder to Overhead (96/65)

8 Calorie Row