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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