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 (Time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks 95#/65#

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks 95#/65#

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks 95#/65#

*Score is total time of all 3 rounds

STRENGTH