7/16/2020

Power CrossFit – CrossFit

WARM-UP

WARM UP (No Measure)

Slow jog for 2 minutes:

2 ROUNDS NOT FOR TIME:

10 push press w/ a light object

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:

50 Wall Balls (30/20#)

50 Alt DB Snatches (50/35#)

50 Wall Balls

50 Calorie Row

EXTRA CREDIT

2 Rounds not for time:

50 Double Unders

5 Muscle Ups

5 Wall Climbs

10 Pistols

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