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)
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
powercrossfit.co 