Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Slow jog for 2 minutes:

2 ROUNDS NOT FOR TIME:

10 push press w/ a light object

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon

Metcon (Time)

2 Rounds For Time:

20 DB Push Jerk (50/35)

4 Rounds of Cindy

800 m Run

***Cindy 1 round = 5 pull-ups- 10 push-ups, 15 air squats

Strength

3 Position Power Clean (Build each round)

1.) From the floor

2.) Hang- just above the knee

3.) Hi hang or Power position- shoulders even with or slightly behind the bar, bar in contact w/ pelvis