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

WOD

Metcon (Time)

5 RFT:

15 KBS (1.5/1)

15 BURPEES

15 KBS (1.5/1)

15 BOX JUMPS (24/20)

Strength

BEAR COMPLEX EMOM

EMOMx7 (AHAP)

2 SETS BEAR COMPLEX