Wednesday, June 7, 2017

Power CrossFit – CrossFit

warm up (No Measure)

Run 800 meters

50 double unders
Jog and do singles if you have to. Just do it✔️

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


Metcon (Time)


50 meter lunge

50 sit-ups

50 back ext

50 Russian twist (30/20#)

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