Power CrossFit – CrossFit
WARM UP (No Measure)
Row 1,000 meters
50 double unders
Crossover activation
Shoulder ROM
Samson stretch
Caterpillar
calf stretches
wrist mobility
Foam roll
20 x’s
air squat
sit ups
back ext
WORKOUT OF THE DAY
Metcon (Time)
4 rounds for time:
30 Hr Push-Ups
20 Front Squats (135/95#)
20 Push Press (135/95#)
30 Abmat Sit-Ups
*Weight must be from the ground no rack for RX.
STRENGTH
3 POSITION CLEAN
Take 12 minutes to work to a max 3 position clean.
1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.
2.) Hang- just above knee.
3.) From the floor.
5 sets of the complex. Start light and increase weight.
