Wednesday, March 13, 2019

Power CrossFit – CrossFit

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Warm up (No Measure)

Jog 800m or Slow Row 1,000m


T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar


Metcon (Weight)

Take 10 minutes to work up to a heavy overhead squat.


Metcon (Time)

5 Rounds for time:

6 Overhead Squats

9 HR Push-ups

12 Bench Press

400 meter row

RX Plus-95/65#

RX- 65/35#

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