Power CrossFit – CrossFit
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)
4 ROUNDS:
-20 Calorie Row
-12 Toes 2 Bar
-20 Overhead Walking Lunges (25/15# plate)
STRENGTH
3 Position Clean Top to bottom
1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.
2.) Hang- just above knee.
3.) From the floor.
Work up to a heavy weight.
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