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 (AMRAP – Reps)

9 min EMOM:

1) Max Chin over Bar Hold

2) :30 Knees to Chest

3) :30 Kipping

THEN

12 min AMRAP:

15 Calorie Row

15 KB Swing (1.5/1 pood)

10 Broad Jump (turn around after each jump)