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 (AMRAP – Reps)

4 Rounds:

1 minute Thrusters

REST 1 MINUTE

2 minute Calorie Row

REST 1 MINUTE

CORE WORK

4 Rounds:

20 sec T2R

10 sec REST

20 sec Flutter kicks

10 sec REST