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 (Time)
For time:
30/20 Cal Bike
30 Ball Slams (30#/20#)
50 Walking Lunges
400 meter Run
50 Push-Ups
400 meter Run
50 Walking Lunges
30 Ball Slams (30#/20#)
30/20 Cal Bike
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