Power CrossFit – CrossFit

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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.