Friday, March 5, 2021

Power CrossFit – CrossFit

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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)

6 ROUNDS:

-45 Double-Unders

-30 Air Squats

-15/12 Calorie Row

STRENGTH

Front Squat

Week 9 of 12:

• 4 sets of 5 reps at 65% of 1RM

Back Squat

• 5 reps at 65% of 1RM

• 3 sets of 5 reps at 75% of 1RM

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