4/9/19

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

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

5/3 Chest to Bar Pull-ups

7 Kettlebell Swings

9 Box Jumps (24/20)

RX+ (CTB)(70/53)

RX (Pull-ups)(53/35)

Strength

Back Squat

5 reps at 60%

5 reps at 70%

5 reps at 75%

5 reps at 75%

Front Squat

5 reps at 65%

5 reps at 70%

5 reps at 75%

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