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)

10 min AMRAP:

2 Clean & Jerks

10 Push-ups

10 Toes to Bar

RX+ (135/95)

RX (95/65)

Strength

Metcon (Weight)

10 min EMOM:

3 Bench Press

3 Strict Pull-ups

**Increase to heavy finish.

**Scale to kipping pull-ups if need be.