Power CrossFit – CrossFit

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

17 minutes AMRAP:

20 KB Swings w/ the prettiest kbs (1.5/1pd)

20 Wallballs (20/14#)

20 Push-ups (Chest to ground or HR)

Metcon

Strength

Bench Press (5 sets of 10)