Power CrossFit – CrossFit

ROMWOD

OR

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

WOD

Metcon (Time)

-Row 2K (10min cap)

3 min break

-then-

Metcon (AMRAP – Reps)

7 minutes of burpees

3 min break

-then-

Metcon (AMRAP – Reps)

200 dubs (5min cap)

BURPEES WITH FREAKIN’ LAZERBEAMS ATTACHED TO THEIR FREAKIN’ HEADS!!!