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)
Mean Girl Annie
-50 double-unders – 50 sit-ups – 400m run.
-40 double-unders – 40 sit-ups – 400m run.
-30 double-unders – 30 sit-ups – 400m run.
-20 double-unders – 20 sit-ups – 400m run.
-10 double-unders – 10 sit-ups – 400m run.
powercrossfit.co 