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:

500 m Row

Then:

5-10-15-10-5

Overhead Squats (115/75)

Burpees Over Bar (Lateral)

Then:

500 m Row