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)

For time:

50 DUs

bench press x15

2 min rest

50 DUs

bench press x15

2 min rest

50 DUs

bench press x15

50 DUs

Weight is 85% of max

THEN

5 minute Assault (Calories)

As many calories as possible in 5 minutes on the Assault bike.