Power CrossFit – CrossFit

WARM UP (No Measure)

-2 minutes of jumping rope or 50 Double Unders

-ROMWOD

OR

-MOBILITY: (Spend as much time as your body needs)

Forearm stretches

Calf stretches/foam roll

20 meter duck walk

Caterpillar

Banded calf/ham stretches (on your back band on your forefoot)

Couch Stretches

FITNESS

Metcon (Distance)

ROW 8×45 seconds hard. 15-second easy recovery between each hard interval. Good old fashioned, short, high intensity interval training.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Make sure you warm up!

-3×5 with a broomstick, training bar or empty bar

*SCALE

APPROPRIATLEY!

PERFORMANCE

Refer to your spreedsheet and log your numbers in WODIFY!