Power CrossFit – CrossFit
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
WORKOUT OF THE DAY
Metcon (Time)
5 ROUNDS OF:
-5 Pull-Ups
-10 Push-Ups
-15 Sit-Ups
10 Power Cleans (205/135#)
5 ROUNDS OF:
-5 Pull-Ups
-10 Push-Ups
-15 Sit-Ups
EXTRA CREDIT
Metcon (AMRAP – Reps)
5 ROUNDS FOR MAX REPS:
2 min double unders
1 min rest