Power CrossFit – CrossFit

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WARM-UP

Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

Hang Power Clean

GHD Sit-ups

Pull-Ups

Run 400 btw sets of reps

(135/95#)- RX PLUS

(95/65#)-RX

STRENGTH

Deadlift

1×5@40%

1×5@50%

1×3@60%

1×3@70%

1×3@80%

1×3@90%