Power CrossFit – CrossFit
DO THE WARM UP!
WARM UP (No Measure)
400 meter jog
Samson stretch
Caterpillar
IT band stretch and foam roll
Calf stretches
wrist warmups
2 ROUNDS NOT FOR TIME
10 x Back extentions
10 x push press empty bar
10 x good mornings
10 x push ups
10 x air squats
WORKOUT OF THE DAY
Metcon (Time)
5 Rounds:
-20 meter DB Walking Lunges (30/20#) *1 DB in each hand
-10 Hang Power Snatch (95/65#)
-200 meter Run
GOAT WORK
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
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