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 (Weight)

Take 12 minutes to work up to a moderate weight:

5 sets

3 Front Squats + 1 Split Jerk

REST 5 MINUTES THEN:

Metcon (Time)

50-40-30-20-10

Air Squats

100ft Lunge walk after each set