Power CrossFit – CrossFit

Warm-up

Bradshaw Warm-Up (No Measure)

800 meter row

50 Double unders

Crossover Activation

2 ROUNDS X 10 REPS OF:

Samson Stretch (15-30 seconds)

Overhead Squat with broom stick

Shoulder ROM

Sit-ups

Back-extensions

Push press w/ empty bar

Weightlifting

Power Clean

Climb in weight to find a Heavy Single for Day

Metcon

Metcon (AMRAP – Reps)

Ascending Ladder for 15 Minutes:

1 Power Clean (155/105)

30 Double-Unders

2 Power Clean (155/105)

30 Double-Unders

3 Power Clean (155/105)

30 Double-Unders

Continue to add (1) Power Clean per round until time is called.