Monday

Power CrossFit – CrossFit

WARM-UP

400 meter warm up RUN or ROW

50 double unders or 2 minutes of jumping rope

Samson stretch

Caterpillar

2 x 10

push ups

air squats

push press w/ an empty bar

front squats w/ an empty bar

Take 5-10 minutes:

Leg swings forward and back

Leg swings side to side

Lateral lunges

Lunge and twist right then left 20 meters

Calf stretches

Butt kicks

WOD (Time)

3 ROUNDS OF:

20 Clean and Jerks

20 Front squats

400 Meter Run

20 Toes 2 Bar

RX-95/65#

RX PLus-135/95#

STRENGTH

Refer to spreadsheet

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