Power CrossFit – CrossFit
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
WORKOUT OF THE DAY
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/125#)
HSPU
-5 minute rest-
3 ROUNDS:
15 Wallballs (20/14#)
30/24 calorie row
STRENGTH
DB Press (3 x 8)
Weighted Pull-ups (3 x 6)
Bench Press (3 x 12 @ 70% of 1 RM)
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