Power CrossFit – CrossFit

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 (Time)

27-21-15-9

DB Bench Press (50/25#)

Row for Calories

STRENGTH

Overhead Squat (1×1)

Take 10 minutes to work up to a heavy 1 RM