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