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!