Power CrossFit – CrossFit
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
WORKOUT OF THE DAY
Metcon (Time)
40-30-20-10
Push ups
Assault Bike Calories
Row for Calories
Sled push for meters (95/65#)
Rest 1 minute btw sets
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