Power CrossFit – CrossFit
WARM-UP
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
WORKOUT OF THE DAY
Metcon (Time)
For time:
10-20-30-40-50 Goblet Squats
50-40-30-20-10 Kettlebell Swings
RX PLUS:(1.5/1pd)
RX:(16/12kg)
Scaled: Air squats and smaller kb
STRENGTH
Back Squat
1×3 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 75%
2×1 @ 80%
1xME @ 70%
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