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