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)

21-18-15-12-9-6-3

-Wallballs

-Wallball Sit-ups

-Medball Cleans

RX-20/14# Medball

STRENGTH

Deadlift (1×5)

Work up to 1 set of 5 reps at 90% of 1 RM