Power CrossFit – CrossFit
WARM UP (No Measure)
-2 minutes of jumping rope or 50 Double Unders
-MOBILITY: (Spend as much time as your body needs)
Calf stretches/foam roll
20 meter duck walk
Banded calf/ham stretches (on your back band on your forefoot)
ROW 8×45 seconds hard. 15-second easy recovery between each hard interval. Good old fashioned, short, high intensity interval training.
30 Clean and Jerks, 135# / 95#
Make sure you warm up!
-3×5 with a broomstick, training bar or empty bar
Refer to your spreedsheet and log your numbers in WODIFY!