Thursday, December 29, 2016

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!!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s