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

STRENGTH

Snatch (3×2)

STRENGTH

Overhead Squat (3×5)