09/16/2020

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 DB Hang Power Cleans (50/35#)

15 Box Jumps (24/20″)

30 m Farmer’s Carry (50/35#)

STRENGTH/SKILL

Metcon (No Measure)

12 min Goal Oriented Activity Time Examples:

Double Unders

Handstands

Muscle Ups

Extra Mobility

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