Thursday, January 16, 2020

Power CrossFit – CrossFit

View Public Whiteboard

Warm up (No Measure)

Jog 800m or Slow Row 1,000m


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


Metcon (AMRAP – Reps)

AMRAP IN 14 Minutes:

3 Toes 2 Bar

3 Shoulder to Overhead (From the rack is ok)

3 Front Squats

6 Toes 2 Bar

6 Shoulder to Overhead

6 Front Squats

9 Toes 2 Bar

9 Shoulder to Overhead

9 Front Squats

Continue until time cap

RX Plus-

Toes to Bar



Knees to chest


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