Power CrossFit – CrossFit

WARM-UP

Warm up (No Measure)

-Row 500 meters

-Crossover Activation

-50 Double unders or 2 minutes of regular jump ropes

2 ROUNDS:

-10 Push Press with a light barbell, plate or broomstick

-10 Air Squats

-5 Parallette pass throughs

*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.

WORKOUT OF THE DAY

Metcon (Time)

RX

6-9-12-15-18-21

– Push Jerk (95/65#)

– Bar Facing Burpees

– Air Squats

ROW 20 Calories after every set (6 total rows)

RX PLUS

6-9-12-15-18-21

– Push Jerk (135/95#)

– Burpees over the bar

– Back Squats w/ PP bar

ROW 20 Calories after every set (6 total rows)