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)
For Time:
100 Back Squats (75/55)
80 Ab Mat Sit-ups
60 Push-ups
40 Shoulders to Overhead (75/55)
20 Burpees Over Bar
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