Power CrossFit – CrossFit
WARM-UP (No Measure)
Row 1,000 m
50 Double unders
Crossover activation
2 rounds not for time of:
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
10 calf stretches
MOBILITY:
Couch stretch
Hip flexion with external rotation
Foam roll any sore spots
Forearm stretches
Ask your trainer about other band stretches and the Lacrosse ball
WORKOUT OF THE DAY
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
15 Overhead Squats (95/65#)
15 GHD Sit-ups
15 Back Extensions
THEN
Metcon (Weight)
Take 10 minutes to find 1 RM Clean
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