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)


5 rounds for time:


-10 Back Squats (115/75#) 


-10 Tire flips

– 
10 Alt Sledgehammers

-20 meter Bear crawl

Bench/Rows

Every 90 sec for 12 min:

• 3 Bench Press

• 3 Pendlay Rows

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.