Thursday, September 12, 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 (Time)

3 rounds for time:

• 50 Double Unders (sub tuck jumps)

• 50 Alt Dumbbell Lunges (35/20#)

• 50 Sit-Ups


Chest-To-Bar Pull-ups


Mobility (No Measure)

Banded knee side walks 10 meters

T- spine smash overhead extension 1 minute

Roll out lats 1 minute each side

Quad smash

Roller calf smash

Toe hold roller calf smash

Stretch hamstrings by lunging rt/left opposite elbow to ground 10 meters

Banded wall squat 1 minute

Couch stretch 1 minute

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