Power CrossFit – CrossFit
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
WORKOUT OF THE DAY
Metcon (AMRAP – Rounds and Reps)
AMRAP IN 15 minutes:
10 Deadlifts (135/95#)
10 Box Jumps (24/20″)
10 Ballslams (30/20#)
STRENGTH
Clean and Jerk
3 sets of 3 (build up to 80%)
powercrossfit.co 