Bounce Roll

Power CrossFit – CrossFit

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 (AMRAP – Rounds and Reps)

15 min AMRAP

1 Wall Balls

1 Wall Ball Situps

2 Wall Balls

2 Wall Ball Situps

3 Wall Ball

3 Wall Ball Situps

Continue until the clock runs out. Score is total rounds and reps completed in your final round. Use an appropriate ball weight and focus on good technique.


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