FRIDAY!!!

Power CrossFit – CrossFit

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WARM-UP

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
Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.

WORKOUT OF THE DAY

LINCH: LINCHPIN TEST 10 (Time)

5 ROUNDS:

15 Wall Balls (20/14#)

15 Power Cleans (95/65#)
scaled division

WB (14/10)

Clean (95/65)

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