Power CrossFit – CrossFit

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WARM-UP

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)

4 Rounds For Time:

5 Bear Complexes

10 Box Jumps

200 meter Row

RX Plus: Bear Complex(95/65#)Box Jump(24/20″)

RX: Bear Complex(65/45#) Box Step Ups(24/20″)

EXTRA CREDIT

Ring work

Ring kips:

ADV+: Muscle ups

ADV: Chest to ring pull-ups

INT: Ring pull-ups

BEG: Jumping ring pull up with a slow decent