Friday Comp Day!💪🏽

Power CrossFit – CrossFit

It’s Friday Comp Day!!!!! 🙌🏼

Warm up (No Measure)

Row 1,000 meters

50 Double unders

Take 10-15 Minutes and show your body some love (No Measure)

Shoulder ROM

Quad smash

Roller calf smash

Calf stretch

Banded hamstring stretch

Banded wall squat

Couch stretch

Caterpillar

FOAM ROLL

WORKOUT OF THE DAY

Metcon (Time)

21-15-9-3

Hand Release Push-Ups

Box Jump Overs

KB Swings

Ball Slams

RX

Box(30/24″)

KB(2/1.5pd)

Slam ball(30/20#)

Scaled

Box(24/20″) *step overs allowed

KB(1.5/1pd)

Slam ball(20/10#)

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