Power CrossFit – CrossFit
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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