Power CrossFit – CrossFit

Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

For time:

1,000 meter Row

21 Clean and Jerks (135/95#)

750 meter Row

15 Clean and Jerks (135/95#)

500 meter Row

9 Clean and Jerks (135/95#)

STRENGTH

Refer to spreadsheet