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)

5 ROUNDS:

-10 Thrusters (95/65#)

-Run 200 meters

-10 Cal Row

STRENGTH

Back Squat

3×8@65%

1×5@70%

2×2@75%

1×1@80%