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