Power CrossFit – CrossFit

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Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

-30 double unders

-10 back squats (135/95#)

-5 burpee over bar

-10 deadlifts (135/95#)

(Barbell movement’s must start from the ground)

Rx+ (155/115#) If you feeling froggy