Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Weightlifting

Hang Power Snatch + OH Squat (3×1 @ 70% of Snatch 1RM)

Metcon

Metcon (Time)

For Time:

21-15-9

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Front Rack Lunges (95/65)
Bar must start from the ground for Push Press. You cannot use the rig for rest