Power CrossFit – CrossFit

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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

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

TABATA (20 SECONDS OF WORK/10 SECONDS REST) 1 MIN REST BTW MOVEMENTS:

8 RDS-HAND RELEASE PUSH UPS

Rest

8 RDS-ABMAT SITUP (PLANK DURING BREAK)

Rest

8 RDS-RUSSIAN KBS (1.5/1 pood)

Rest

8 RDS-ASSAULT BIKE FOR CALS

Rest

8 RDS-CLUSTERS (65/45#)