Tuesday, March 21, 2017

Power CrossFit – CrossFit

CASH IN

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

CASH IN

Handstands (2 x for ADVANCED)

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

WOD

Metcon (Time)

FOR TIME:

50-40-30-20-10 Double-unders

25-20-15-10-5 KB Swings (1.5/1 pood)

50-40-30-20-10 Sit-ups

*Scaled double unders will be 4 x regular jumps*

STRENGTH

Clean (3×2)

Refer to spreadsheet or find your max SO YOU CAN HAVE A SHEET:)

Push Jerk (6×3)

CASHOUT

Metcon (No Measure)

EMOMx7:

ADV-5 unbroken Bar MU

INT-5 unbroken C2B

The rest of us will do Pull-ups the best we can.

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