Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 5 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 ROUNDS:

-10 Calorie Row

-10 DB Power Clean (40/20#)

-5 Burpees over the Rower

CORE WORK

6 rounds:


20 sec Flutter kicks

10 sec Rest

20 sec Hollow Body Hold

10 sec Rest