Power CrossFit – CrossFit

View Public Whiteboard

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

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

For Total Rounds/Reps:

Minutes 0-2 (amrap)

300/275 m Row

Minutes 2-5 (amrap)

300/275 m Row

8 Clean & Jerks (115/75#)

Minutes 5-9 (amrap)

300/275 m Row

8 Clean & Jerks (115/75#)

10 Devil’s Presses (35/20#)

Minutes 9-14 (amrap)

300/275 m Row

8 Clean & Jerks (115/75#)

10 Devil’s Presses (35/20#)

12 Toes to Bar

Minutes 14-20 (amrap)

300/275 m Row

8 Clean & Jerks (115/75#)

10 Devil’s Presses (35/20#)

12 Toes to Bar

20 Calorie Bike

***Score is total rounds/reps completed for each amrap.

Strength

Back Squat (3 sets of 5, work up to 75%)