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 (Time)

3 ROUNDS:

-400 Meter Run

-30 Russian Twist (30/20# DB)(1 Right/1 Left = 2 reps)

-200 Meter Med Ball Run (20/14#)

-10 Power Snatches (95/65#)

STRENGTH

DB Press (4 x 10 (5lbs heavier than last week))

Weighted Pull-ups (5 x 6)

Incline Bench Press (4 x 10)

Accessory Work

Ring Rows (4 x 12)

Barbell Curls (4 x 10)

Lateral Shoulder Raise (4 x 12)