HALLOWOD

Power CrossFit – CrossFit

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

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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