Thursday, April 30. 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats
Take 5 minutes to warm up with very light weight on the clean and jerks. If you are smart you will add in the Burgener Warm-Up.


Metcon (Time)


3 Rounds for Time

-50 Wallballs (20/14 lb)

-10 Clean-and-Jerks (95/65 lb)

🇺🇸 This Firefighter Hero WOD is dedicated to Lee Fehling, FDNY, Engine 235, who was killed on September 11, 2001.

Lee Fehling, 28, of Wantagh, was a New York City firefighter assigned to Engine Co. 235 in Bedford Stuyvesant. He was last seen heading toward the south tower.


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