Power CrossFit – CrossFit
-Row 500 meters to wake up then run 400 meters
-10 x Handstands (Get with your trainer and do a variation of a HS if you can not do handstands. We have to work on these.)
-10 x Good mornings with a PVC pipe
-10 meter duck walk
-100 Push-press (75/55#)
-100 Back ext
-100 Air squats
REST 3 MINUTES THEN
Metcon (AMRAP – Reps)
EMOM x 6 Minutes:
Odd: Max Double-unders
Even: Max Kipping HSPU
*Scale to singles and scaled HSPUs
Choose one from earlier in the week that isn’t 45 minutes long.
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!