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 (AMRAP – Rounds and Reps)
25 minute AMRAP
-50 Box Jumps or Step ups
-50 Calorie Ski
-50 Assault Bike Calories
-50 meter Lunge or Good -Mornings(35/22#)
-100 meter Farmers walk (50/35# DBs)
STRENGTH
Deadlift
Take 10 minutes to build up to a heavy weight.
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