MONDAY!

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 (Time)

5 ROUNDS FOR TIME:

10 Push Jerks (from the ground)

30 Double Unders

400 meter Row

Rx-(95/65#)

Rx Plus- (135/95#)

*scale doubles unders x’s 5 singles

STRENGTH

Clean

3×5 – empty bar

2×5 – 45%

3×5 – 65%

Strict Press

3×5 – empty bar

2×5 – 45%

3×5 – 65%

Deadlift

3×5 – empty bar

2×5 – 45%

3×5 – 65%

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