Power CrossFit – CrossFit
Mobility
-Quad Smash
-T-Spine Smash overhead ext
-Calf Smash
-Couch Stretch
-Banded Hamstring Stretch
-Foam roll IT band and calves
-Banded Lat Stretch
Warm up: 2 x 10
-sit-ups
-air squats
-200 meters on Assault bike
WOD
Metcon (Time)
Set up equipment and do light reps to warm-up.
-21 Back Squats (115/75#)
-21 Landmine Twist (55/35#)
-400 meter Run
-15 Back Squats (115/75#)
-15 Landmine Twist (55/35#)
-Run 400 meters
-9 Back Squats (115/75#)
-9 Landmine Twist (55/35#)
Rope Climb
RX:
3 x Max Effort for AT LEAST a total of 9 reps.
Scaled:
Use the ropes on the rig. 3 x ME