Power CrossFit – CrossFit

Warm up (No Measure)

-Row 1000 meters

-Do 5-10 reps of each movement from today’s Metcon with an empty bar.

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

-10 x Alternating Back Racked Lunges (95/65#)

-100m Farmers Carry(50/35#)

-15 x Back Squats (95/65#)

Post WOD Mobility

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