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)
-Sprint 200m
-50 HR Push-ups
-Sprint 200m
-40 Ball Slams (30/20#)
-Sprint 200m
-30 Toes to rings
-Sprint 200m
-20 Push Jerk (135/95#)
-Sprint 200m
-10 Cleans (HAP for braggin’ rights)
-Sprint 200m
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