Power CrossFit – CrossFit

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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 (AMRAP – Rounds and Reps)

AMRAP in 18 minutes:

18 Calorie Row

15 Wallballs

12 Alt DB Snatch

9 T2B

RX-(20/14#)(50/35#)

Scaled-(14/10#)(35/20#)(Knees to chest)