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)

30-20-10

HR Push-ups

Calorie Row

KB Swings

RX+ (70/53)

RX (53/35)