Power CrossFit – CrossFit

EVERYONE COME OUT THURSDAY FOR THE LAST OPEN OF 2017!!!!

Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar

WOD

Metcon (Time)

RX PLUS:

21-15-9

-Chest to bar

-Power Cleans (155/105#)

-500m row btw sets (2 rows)

RX:

21-15-9

-Pull-ups

-Power Cleans (115/85#)

-500 meter Row

SCALED:

21-15-9

-Strict Pull-ups w/bands

-Power Cleans with perfect form weight

-500 meter Row

ROMWOD

Please take care of your body.

STRENGTH

Bench Press (1x ME)

Refer to spreadsheet or find your max.

STRENGTH

DIPS

3×10

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings