Power CrossFit – CrossFit

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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 (AMRAP – Rounds and Reps)

AMRAP IN 20 MINUTES:

5 Overhead Squats

10 Ballslams

15 KB Swings

RX Plus-

(95/65#)

(30/20#)

(1.5/1pood)

RX-

(65/45#)

(30/20#)

(1pood/12kg)

STRENGTH

Make up yesterday’s strength if you skipped it! Log it in Wodify.