Power CrossFit – CrossFit
Warm up (No Measure)
-400m jog or 2 minute slow bike
-Do 5 reps of each movement from today’s Metcon with no weight or an empty bar.
Mobility (No Measure)
Banded knee side walks 10 meters
T- spine smash overhead extension 1 minute
Roll out lats 1 minute each side
Quad smash
Roller calf smash
Toe hold roller calf smash
Stretch hamstrings by lunging rt/left opposite elbow to ground 10 meters
Banded wall squat 1 minute
Couch stretch 1 minute
WORKOUT OF THE DAY
Metcon (Time)
FOR TIME 2 ROUNDS OF:
400M ROW
40 DOUBLE UNDERS
30 ABMAT SIT-UPS
20 MEDBALL CLEANS (20/14#)
10 BURPEES
400M ROW
40 PUSH-UPS
30 KETTLEBELL SWINGS (1.5/1pd)
20 BOX JUMPS(24/20″)
10 GOBLET SQUATS
*Sub 3x’s regular jumps still RX
powercrossfit.co 