Friday

Power CrossFit – CrossFit

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WARM-UP

500 meter Row

2 rounds:

• 30 sec Side Lunge Stretch Right

• 30 sec Side Lunge Stretch Left

• 30 sec Bear crawl

• 30 sec Spider walk

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

WORKOUT OF THE DAY

Metcon (Time)

5 rounds for time

• 9 Ring dips

• 9 Box Jumps (30/24″)

• 9 Deadlifts (225/155#)

STRENGTH

3 POSITION CLEAN

Take 12 minutes to work on your 3 position clean.

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.
5 sets: 1 complex AHAP

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