FRI-YAY!!!!

Power CrossFit – CrossFit

WARM-UP

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

Metcon

Metcon (Time)

100-80-60-40-20-20

Meter KB Farmer’s Carry

RX+(53/35) RX(35/26)

50-40-30-20-10

Air Squats

25-20-15-10-5

Push-ups

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