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

Strength

Front Squat (Work to heavy single)

WOD

Metcon (Time)

For Time:

21-15-9

Calories Assault Bike

Wall Balls 20/14

Push ups

DB snatches

Scaled 40/25# dumbbell

RX 50/35# dumbbell
IT’S TIME!!!!!

This is week one of MemberComp. Every Fridays WOD will be part of a 6 month long competition. Each week the 1st, 2nd, 3rd place winners of each division will win points that will be tallied up through out the competition. At the end the top three of each division will win prizes and our overall top score will win a grand prize. You will have until Sunday to get your score entered. I would prefer if everyone only attempted the Friday WOD once. This isn’t the games so don’t kill yourself and do the WOD 6 times to be 3 seconds faster.

If you are competing scaled and are not altering the WOD as it is written, you will click the RX button when entering your score. If you are competing RX please click the RX+ button. This will allow us to differentiate between scaled and altered WODs for scoring purposes.

Your score will be entered into a spreadsheet that will be updated and posted weekly. I would suggest picking a division and sticking with it. If you decide to switch divisions you can do so, but be fair to the other competitors. If I catch you sandbagging you will be pulled from the competition. All in all this is designed to be a fun and friendly competition. So let’s keep it that way, put on your game face and get after it!