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

Metcon

Acid Bath (Time)

7 min time cap Women:

6 min time cap Men:

500 m Ski Erg

500 m Row

1000 m Bike Erg

Metcon

Metcon (Weight)

10 Rounds

Every 1:30, complete:

3 Clean and Jerks