Power CrossFit – CrossFit
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 (Time)
5 Rounds For Time:
20 Push-ups
15 Deadlifts (155/105#)
10 Calorie Row
STRENGTH
Push Jerk
-3 reps at 75% of 1RM
-3 reps at 80% of 1RM
-3 reps at 85% of 1RM
-3 reps at 90% of 1RM
Clean
-3 reps at 65% of 1RM
-3 reps at 75% of 1RM
-2 reps at 80% of 1RM
-1 rep at 85% of 1RM
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