Power CrossFit – CrossFit

Warm up (No Measure)

Jog 400 meters

Crossover activation


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


Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon (Time)

4 rounds for time, alternating arms each round, of:

10 single-arm squat snatches

8 single-arm rows

6 single-arm push presses

4 single-arm Turkish get-ups

♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s