Power CrossFit – CrossFit

View Public Whiteboard

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

8 Overhead Squats

20 Single Jump ropes

6 Overhead Squats

40 Singles

4 Overhead Squats

60 Singles

2 Overhead Squats

80 Singles

Rx-(65/45#)

Rx plus- Double unders (95/65#)

REST 5 MINUTES THEN:

Assault Bike Intervals (20 Work/10 Rest) (Calories)

20 Seconds Work

10 Seconds Rest

16 intervals (8 minutes)

STRENGTH

Make up a strength you missed.