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 (Time)

FOR TIME:

1000 meter Row, followed by;

2 Rounds Of:

15 Renegade Rows(35/20#)

30 Medball Cleans(20/14#)

Then:

800 meter Run

STRENGTH/SKILL

800m Run (Time)

Max Effort 800m Run