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.