Wednesday, October 25, 2017

Power CrossFit – CrossFit

Warm-up

Set up your weighs and gradually add weight. Do warmup sets! Warming up is very important!

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

WORKOUT OF THE DAY

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Scaling is half of the WOD and weight. Thre is no shame in that!!!

On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battleing the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.

STRENGTH

Refer to spreadsheet and post the shit!

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