Power CrossFit – CrossFit

Warm-up

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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

Metcon

Metcon (Time)

“Donatello” For Time:

10-9-8-7-6-5-4-3-2-1

Overhead Squats (95/65#)

Burpees Over Bar