Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

-Row 500 meters

-Crossover Activation

-50 Double unders or 2 minutes of regular jump ropes

2 ROUNDS:

-10 Push Press with a light barbell, plate or broomstick

-10 Air Squats

-5 Parallette pass throughs

*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.

Weightlifting

Shoulder Press (Take 10 minutes and work to heavy single)

Metcon

Metcon (Time)

For Time

15-10-5

Kettlebell Swings (70 – red/53 – green)

Toes to Bar

800 Meter Run

5-10-15

Kettlebell Swings (70 – red/53 – green)

Toes to Bar