Power CrossFit – CrossFit

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Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

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

WORKOUT OF THE DAY

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

STOH/FS-(95/65#)

RX-

Knees to chest

STOH/FS-(75/45#)