Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 5 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)

3 ROUNDS:

30 AbMat Sit-ups

30 HR Push-ups

30 Wallballs (20/14#)

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