Wednesday, January 11, 2017

Power CrossFit – CrossFit

FITNESS

CrossFit Warm-Up

3 rounds of 10-15 reps of:

Samson stretches (do the Samson stretch once each round for 15-30 seconds)

Overhead squats with broomstick or PVC

Sit-ups

Back extensions

Pull-ups

Dips

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Accessory Work

Handstands

ADV- 40 meter handstand walk. 5 burpees every time you fall.

INT- 3 x 1 minute handstand hold. 5 burpees every time you fall.

BEG- Practice handstand holds


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