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 (AMRAP – Reps)

4 rounds for reps:

1 min Front Squat (65/45#)

1 min Burpee over the bar

1 min Push Press (65/45#)

1 min Russian twists (30/20#)

1 min REST

STRENGTH

Clean and Jerk (Work up to a heavy 1 Rep)