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)
4 Rounds of:
40 Air Squats
30 KB Swings (1.5/1 pood)
20 GHD Sit-Ups
10 Calories on Assault Bike
STRENGTH
Front Squat (3 x 5 @ 75% of 1 RM)
Front Squats
3 x 5 @ 75% of 1RM
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