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)
4 Rounds for Time
-10 Back Squats (135/95#)
-40 meter Farmer’s Carry (2×35/25#)
-200 meter Run
-15 Ballslams (30/20#)
REST 1 MINUTE
**Be nice to the dumbbells**
STRENGTH
-Wide grip strict pull ups 3×10-12
-Deadlift 3×3-5
-BB Rows 3×10-12
-Shrugs 3×10-12
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