Power CrossFit – CrossFit

WARM UP (No Measure)

500 meter light row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME:

10-9-8-7-6-5-4-3-2-1 reps of:

Alt DB Snatches (35/20#)

Box Step-ups (24/20″)

Burpees over the DB

100 meter ROW btw each set

Back Squat