Power CrossFit – CrossFit

Warm-up

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 – Reps)

15 min AMRAP:

2 Dumbbell Snatches

2 Burpee Box Jump Overs

4 Dumbbell Snatches

4 Burpee Box Jump Overs

6 Dumbbell Snatches

6 Burpee Box Jump Overs

***continue increasing by 2 reps until time is up….

RX+ (50/35#)(24/20″)

RX (35/20#) (24/20″)

Strength

Deadlift

4×5 (Working sets, build up to a heavy set of 5)