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)

3 Rounds For Total Reps in 17 minutes:

1 minute Push Press (95/65#)

1 minute Back Squats (95/65#)

1 minute Jump Ropes

1 minute Box Step Ups (24/20″)

1 minute Assault Bike (calories)

1 minute Rest

STRENGTH

Back Squats (1xME)

Back Squats

1×5 65%

1×5 75%

1×5 85%

Then

1xAMRAP 70%