FRIDAY COMP DAY!!!!!!

Power CrossFit – CrossFit

View Public Whiteboard

Mobility (No Measure)

banded knee side walks

t- spine smash overhead ext

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

Metcon (AMRAP – Reps)

6 Rounds for Total Reps in 23 minutes

1 minute of Rowing (for calories)

1 minute of Air Squats

1 minute of Double-Unders

1 minute Rest

*Scaled-singles for jump ropes

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