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
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.