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 (AMRAP – Rounds and Reps)

15 minute AMRAP:

-5 Thrusters(95/65#)

-10 Box Jumps(24/20″)

-15 HR Pushups

-20 Butterfly Sit-ups

STRENGTH

Back Squat (1×6)

8 reps at 65% of 1RM

8 reps at 70% of 1RM

6 reps at 80% of 1RM

6 reps at 85% of 1RM

Front Squat (1×5)

5 reps at 70% of 1RM

5 reps at 75% of 1RM

5 reps at 80% of 1RM

5 reps at 85% of 1RM