Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar

WOD

Metcon (Time)

For time

18-15-12-9-6-3

Dips (Rx-Matador, RX+ – Rings)

OHS (Rx – 95/65, Rx+ – 135/95)

200 Meter Run Following Each Round

Conditioning Drills

Metcon (No Measure)

Gymnastics Conditioning

5 Sets* of:

Adv

5 Weighted Chest to Bar Pull-ups /

5 Kipping Chest to Bar Pull-ups

5 Bar Muscle-Ups

rest as needed between sets

Int

5 kipping PU

5 kipping C2B PU

5 strict pull-ups

Beg

Banded pull-ups using the same band

5 kipping pull-ups

5 kipping C2B pull-ups

5 strict pull-ups

*The goal is to complete the entire

giant-set without coming off the bar. Use a dumbbell between legs and drop weight after fifth rep without coming off the bar.