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)
15 min AMRAP:
50 Double Unders
40 Push Press
30 Assault Bike Calories
20 Front Squats
10 Bar Muscle Ups
RX+ (115/75)
RX (95/55) (Pull-ups)
***Scale singles 3:1
Strength
Back Squat
3 x 5 reps, build up to 85%
Deadlift
3 x 5 reps, build up to 85%
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