Wednesday, September 20, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

1,000 meter row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

50 double unders

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

WORKOUT OF THE DAY

Metcon (Time)

400 meter Run

— then —

4 rounds of:

10 Calorie Row

10 KB Swings (1.5/1pd)

10 GHD Sit-ups

10 Alt Lunges w/ KB

— then —

400 meter Run

*RX plus with a 20# weighted vest

Post WOD Mobility

Pick your poison from the stretches below. Work out the sticky parts! If you have any questions ask your trainer. It’s what we are here for!

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

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