Monday, July 8th

Power CrossFit – CrossFit

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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

WORKOUT OF THE DAY

Metcon (Time)

3 ROUNDS FOR TIME:

400 m Run

6 HSPU (kipping)

8 Front Squats (from the rack)

12 T2B

RX Plus:

1 mat for HSPU

(135/95#)

RX:

2 mats for HSPU or 30 second HS hold

(115/75#) FS

K2E

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