Tuesday, October 25, 2016

Power CrossFit – CrossFit

WOD

Warm up (No Measure)

Row 1,000 meters

50 Double unders

Metcon (Time)

2 Rounds For Time

20 Pull-Ups

30 Toes-to-Bar

20 Burpees

800 Meter Run

Mobility (No Measure)

blue banded knee side walks

t- spine smash overhead ext

t-spine smash w/ ext bias

shoulder rotator smash with Lacrosse ball

overhead tissue smash

Quad smash

Roller calf smash

Toe hold roller calf smash

Banded hamstring stretch

Banded wall squat

Couch stretch

STRENGTH

If you don’t know what the strength cycle is (deload week) then talk to your Coach. We have a new cycle next week. GET READY FOR SOME OLY LIFTS!

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