Turesday, October 16, 2018

Power CrossFit – CrossFit

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WARM-UP

500 meter light row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

400 meter Run

— then —

4 rounds of:

10 Calorie Row

10 KB Swings (1.5/1pd)

10 GHD Sit-ups

10 Alt Lunges w/ KB any way

— then —

400 meter Run

*RX plus with a 20# weighted vest

MOBILITY! Stretch and Foam Roll

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

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