Power CrossFit – CrossFit
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
WORKOUT OF THE DAY
Metcon (Time)
100 Double Unders, 3 Burpees every time you break.
[Scale – 300 single unders].
27-21-15-9
•Back Extensions
•Russian Twists (25/15# DB)(Tap rt then left = 1 rep)
•Mountain Climbers (Plank position then rt knee to elbow left knee to elbow = 1 rep)
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