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