Friday

Power CrossFit – CrossFit

WARM UP (No Measure)

-2 minutes of jumping rope or 50 Double Unders

-ROMWOD

OR

-MOBILITY: (Spend as much time as your body needs)

Forearm stretches

Calf stretches/foam roll

20 meter duck walk

Caterpillar

Banded calf/ham stretches (on your back band on your forefoot)

Couch Stretches

WORKOUT OF THE DAY

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

REST 3 Minutes THEN

5 Rounds

30 Hand release Push-ups

30 Ballslams (30/20#)

30 Meter walking lunges

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