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 (Time)

For time:

10 thrusters (135/95)

50 double unders

8 thrusters (135/95)

40 double unders

6 thrusters (135/95)

30 double unders

4 thrusters (135/95)

20 double unders

2 thrusters (135/95)

10 double unders