Power CrossFit – CrossFit

WARM UP (No Measure)

500 meter light row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

forearm stretches

WORKOUT OF THE DAY

Metcon (Weight)

EMOM for 18 Minutes (6 Sets):

Minute 1 – Power Cleans x 3 Reps 70-75%

Minute 2 – Parallette Pass Throughs x 5 Reps

Minute 3 – Row x 15/12 Calories

Rx+ Ring Pass Thru