Power CrossFit – CrossFit
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
WORKOUT OF THE DAY
Metcon (Time)
5 ROUNDS:
-9 T2B
-15 Back Squats (135/95#) from the ground no racks
-200 meter RUN
