Power CrossFit – CrossFit
Warm up (No Measure)
Jog 800m or Slow Row 1,000m
MOBILITY:
T-spine smash (foam roller)
Quad smash (foam roller)
Banded hamstring stretch
CROSSOVER activation
Forearm stretches
20 x’s
Shoulder ROM
OH squats w/ broom
push press w/ empty bar
STRENGTH
Metcon (Weight)
Take 10 minutes to work up to a heavy overhead squat.
WORKOUT OF THE DAY
Metcon (Time)
5 Rounds for time:
6 Overhead Squats
9 HR Push-ups
12 Bench Press
400 meter row
RX Plus-95/65#
RX- 65/35#