Power CrossFit – CrossFit
WARM UP (No Measure)
800 meter row or 800 meter jog
50 double unders
Crossover activation
Shoulder ROM
Caterpillar
Samson stretch
20x’s
Air squats
Push ups
back ext
WORKOUT OF THE DAY
Metcon (Time)
21-15-9
-Box Jump overs and step overs are RX today (24/20″)
-Assult Bike calories
-Tire flips (HAP)
-50 meter sled push between each round (HAP)
GOAT WORK
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!