Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar

Weightlifting

Snatch Balance (5-10 minutes to work up to heavy single)

Metcon

Metcon (Time)

For Time:

75 DB Snatch (50/35)

EMOM: 7 Wall Balls (20/14)

Wall Balls start on the 0:00

RX+

75/50 dumbbell

30/20 wall ball
Starting on the 0:00 and then again on the 1:00, 2:00, 3:00, 4:00 minute marks, and so on… athletes will complete 7 Wall Balls before returning back to their dumbbell.