Power CrossFit – CrossFit

Warm-up

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

Strength

Snatch

3 reps at 70%

2 reps at 75%

1 rep at 80%

3 Position Snatch

3 reps at 60%

2 reps at 75%

1 rep at 70%

Metcon

Metcon (Time)

For Time:

2000 m Row

***Every minute, starting on 1:00, perform 5 burpees over rower