Power CrossFit – CrossFit
Warm-up
WARM UP (No Measure)
Row 1,000 meters
50 double unders
Crossover activation
Shoulder ROM
Samson stretch
Caterpillar
calf stretches
wrist mobility
Foam roll
20 x’s
air squat
sit ups
back ext
Weightlifting
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
Metcon (Time)
27-21-15-9
Kettlebell Swings (70/53)
Burpees
400m Run after each round