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 (Time)

5 rounds for time:

21 Double Unders

15 Calorie Bike

9 DB Shoulder to OH (40/25#)

STRENGTH

Deadlift (1×1)

Take 10 minutes to build up to a heavy weight.