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:

21-15-9 of:

Shoulder to Overhead

50 Air Squats after each round

RX Plus-(135/95#)

RX-(95/65#)

STRENGTH/SKILL

DB Curl, Alternating (3xME)

Rope Climb (3×3)