Power CrossFit – CrossFit

Warm up (No Measure)

Jog 400 meters

Crossover activation


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


Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon (Time)

10 Burpees

31 Russian KBS (70/56)

10 Burpees

31 Box Jumps (24/20)

10 Burpees

31 Push Presses (75/55)

10 Burpees

31 Pullups

10 Burpees

31 Ball Slam (30/20)

10 Burpees

31 Alternating DB Snatch (50/35)

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