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)

For time:

Row, 1000 m

— then —

21 Deadlifts

21 Pull-ups

15 Deadlifts

15 Pull-ups

9 Deadlifts

9 Pull-ups

Rx Plus- (225/155#)

Rx- (165/115#)

STRENGTH