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