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
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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