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 (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#)
powercrossfit.co 