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)
For time:
10-20-30-40-50 Goblet Squats
50-40-30-20-10 Kettlebell Swings
RX PLUS:(1.5/1pd)
RX:(16/12kg)
STRENGTH
Bench Press
3×5 – Empty Bar
2×5 – 30%
3×5 – 45%
1xME -65%
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