Monday,

Power CrossFit – CrossFit

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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)

For time:

• 21 Thrusters (95/65#)

• 1000 meter Row

• 15 Thrusters (95/65#)

• 1000 meter Row

• 9 Thrusters (95/65#)

• 1000 meter Row

CORE WORK

Metcon (Time)

 4 rounds:

• 10 Mountain Climbers (Rt/Left=1)

• 10 GHD Sit-ups

STRENGTH

Front Squat (3×4@60% of 1RM)

3 sets:

• 4 Front Squats

Weight: 60% of 1RM

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