Power CrossFit – CrossFit
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)
2 ROUNDS:
21 Calorie Row
30 overhead walking lunges
15 Calorie Row
30 overhead walking lunges
9 Calorie Row
30 overhead walking lunges
RX-(35/25#)
STRENGTH
FRIDAY – BACK/ARMS
Wide grip strict pull ups 3×10-12
Deadlift 3×3-5
BB Rows 3×10-12
Shrugs 3×10-12
Banded Row finisher
10 row + 10sec hold
9 row + 9sec hold
8 row + 8sec hold
7 row + 7sec hold
6 row + 6sec hold
5 row + 5sec hold
4 row + 4sec hold
3 row + 3sec hold
2 row + 2sec hold
1 row + 1sec hold
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