Power CrossFit – CrossFit
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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