Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

500 meter light row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

forearm stretches

Weightlifting

Bear Complex (5 minute EMOM AHAP)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

For Time

3 Rounds of “Beep Test”

50/35 Cal Row

3 Rounds of “Beep Test”

50/35 Cal Row

3 Rounds of “Beep Test”

Beep Test:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees