Power CrossFit – CrossFit
Warm up (No Measure)
Jog 800m or Slow Row 1,000m
MOBILITY:
T-spine smash (foam roller)
Quad smash (foam roller)
Banded hamstring stretch
CROSSOVER activation
Forearm stretches
20 x’s
Shoulder ROM
OH squats w/ broom
push press w/ empty bar
WORKOUT OF THE DAY
Metcon (Time)
3 rounds for time:
• 50 Double Unders (sub tuck jumps)
• 50 Alt Dumbbell Lunges (35/20#)
• 50 Sit-Ups
SKILL
Chest-To-Bar Pull-ups
EXTRA CREDIT
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
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