Power CrossFit – CrossFit
WARM-UP
Warm up (No Measure)
-Row 500 meters
-Crossover Activation
-50 Double unders or 2 minutes of regular jump ropes
2 ROUNDS:
-10 Push Press with a light barbell, plate or broomstick
-10 Air Squats
-5 Parallette pass throughs
*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.
WORKOUT OF THE DAY
Metcon (AMRAP – Rounds and Reps)
AMRAP IN 12 minutes:
5 Kipping HSPUs
5 Power Cleans (95/65#)
5 HR Push-ups
RX Plus
Strict HSPUs
Power Cleans (135/95#)
STRENGTH
If you want a personalized sheet from Coach Todd please text 852-3150
powercrossfit.co 