Power CrossFit – CrossFit

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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

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

EMOM in 12 minutes for reps:

Odd: Thrusters

Even: Kettlebell Swings

Rx Plus- (95/65#)(1.5/1pood)

Rx- (65/35#)(1pd/12kg)

With a running clock, each minute on the minute (EMOM), athlete starts by performing thrusters until the second round (starting at 1:00). Then athlete completes kettlebell swings. Continue, alternating each minute, for 12 total minutes. Rest as needed.

EXTRA CREDIT

Ring work (3 x ME)

Ring kips:

ADV+: Muscle ups

ADV: Chest to ring pull-ups

INT: Ring pull-ups

BEG: Jumping ring pull up with a slow decent

Make up a strength you missed.