Strong Back Weak Mind

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)

15 minute time cap

1000m row

then 4 rds

10 Deadlifts (225/155)

20 straight leg situps

Score either time finished or rounds and reps completed within the time cap. Rx + completes all reps and starts over with DL’s.

Metcon (AMRAP – Rounds and Reps)

15 minute time cap

1000m row

then 4 rds

10 Deadlifts (225/155)

20 straight leg situps

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