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
powercrossfit.co 