Power CrossFit – CrossFit

WARM-UP

-Row 500 meters to wake up then run 400 meters

-Caterpillar

-Samson stretch

-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

WOD

Metcon (Time)

FOR TIME:

-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

ROMWOD

Choose one from earlier in the week that isn’t 45 minutes long.

GOAT WORK

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!