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)
2 ROUNDS:
50 double unders
200 meter Run
25 Box Jumps (24/20″)
25 KB Swings (1.5/1pd)
500 meter Row
Scaled* KB weight- DUs x 3- Box step ups
SKILL
GymStrong
Handstand Complex
Pike up headstand
Handstand push up
5 second handstand hold
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