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:

RX PLUS:

-50′ Walking Lunges (35/20#)

-20 T2B

-5 Bar Muscle-ups

RX:

-50′ Walking Lunges

-20 GHDs

-5 x 3 Pull-ups and 3 Dips

STRENGTH

Clean

-3 Cleans From the Above the Knee x 2 sets @70% of 1RM Clean

3 Cleans From the Above the Knee x 2 sets @75% of 1RM Clean