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)

21-15-9

Power Snatch*

Handstand Push-ups

*Round of 21: 95/65#

*Round of 15: 115/75#

*Round of 9: 135/85#

Strength

Clean and Jerk

3 sets of 3 (build up to 80%)

Front Squat

3 sets of 3 (build up to 80%)