Power CrossFit – CrossFit
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)
2 ROUNDS
•50 M FARMERS CARRY (40/25# DB)
•50 M Waiters CARRY (35/25# plate)
•35 Sit-ups
•25 Wallballs
•15 Burpees
STRENGTH
Snatch Complex
1 Power Snatch, 1 Snatch balance, 2 OH Squats x 5 every 90 seconds
REST 2 minutes
THEN
Perform 1 Squat Snatch X 5 every 90 seconds
** Goal is try to have weight changes across each set ONLY if you have the proper form and technique.**
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