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)
4 Rounds for Time
10 Tire Flips
100 meter Farmer’s Carry (2×25 lb)
10 Push-Ups
100 meter Farmer’s Carry (2×25 lb)
10 Air Squats
100 meter Farmer’s Carry (2×25 lb)
20 Sledge Tire Hits
100 meter Farmer’s Carry (2×25 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.
Score is the time on the clock when the last round of 100-meter Farmer’s Carry is completed.
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