Thursday 5.24.18

Power CrossFit – CrossFit


WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch


calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext


Zots Press (5-10 minutes to work up to heavy single)

with the bar in the back racked position, take a snatch width grip. go down into the bottom position of the squat. From there attempt to press the bar up into the full lock out position over head.


Metcon (Time)


Kettlebell Swings (70/53)


400m Run after each round


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