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!!!