Power CrossFit – CrossFit

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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

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

EXTRA CREDIT

Assault Bike Intervals (20 Work/10 Rest) (Calories)

20 Seconds Work

10 Seconds Rest

8 Intervals (4:00 Minutes)