Power CrossFit – CrossFit

WARM UP (No Measure)

Shoulders ROM x 20

Box shoulder stretch 20 seconds x 2

CROSSOVER activation

Samson stretch 10 meters x 2

Caterpillar 10 meters x 2

3 ROUNDS NOT FOR TIME:

10 x Knees to chest

10 x back ext or good mornings

WORKOUT OF THE DAY

Metcon (Time)

3 ROUNDS:

3 ROUNDS:

4 minutes:

400 m Row


Max Front Squats

REST 1 minute

THEN

3 ROUNDS:

4 minutes:

400 meter Run

Max Hang Snatch (65/45#)
REST 1 minute