Power CrossFit – CrossFit

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WARM-UP

Take 10-15 Minutes and show your body some love (No Measure)

Shoulder ROM

Quad smash

Roller calf smash

Calf stretch

Banded hamstring stretch

Banded wall squat

Couch stretch

Caterpillar

FOAM ROLL
Go through the movement of the metcon.

WORKOUT OF THE DAY

Metcon (Time)

Round 1

20/15 Cal. Row

20 m Sled Pull (4×45/4×25#s)

20 DB Snatch (alt arms)(50/35#)

40m Yolk Carry (4×45/4×25#s)

Round 2

20/15 Cal. Assault Bike

40m Yolk Carry (4×45/4×25)

20 DB Snatch (alt arms)(50/35#)

20m Sled Pull (4×45/4×25)

Round 3

20/15 Cal. Ski Erg

40m Yolk Carry (4×45/4×25)

20 DB Snatch (alt arms)(50/35#)

20m Sled Pull (4×45/4×25)