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 (Time)

For time:

30-20-10

400 m run (start of each round)

DB Row Right Arm

DB Push Press Right Arm

DB Row Left Arm

DB Push Press Left Arm

RX (35/25)