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:

40 Power Cleans

10 Burpee Box Jumps

30 Power Cleans

10 Burpee Box Jumps

20 Power Cleans

10 Burpee Box Jumps

10 Power Cleans

10 Burpee Box Jumps

RX Plus-95/65 lbs | 24/20″ box

RX-65/45 lbs | jumps or box step ups