Power CrossFit – CrossFit
WARM UP (No Measure)
800 meter row
50 double unders
Crossover activation
Shoulder ROM
Caterpillar
Samson stretch
20x’s
Push Press with empty bar
Air squats
Push ups
back ext
STRENGTH
Front Squat (1×1)
Find your 1 RM or I will have a meltdown…again.💪🏼😉
WORKOUT OF THE DAY
Metcon (Time)
5 ROUNDS:
10 Wallballs (20/14#) (11/10′)
10 meter Handstand Walk
10 Wallballs (20/14#) (11/10′)
*If you can’t handstand walk, scale down to a 15 sec handstand hold against wall + 20 yd bear crawl for each HSW.
Please scale appropriately. Also, talk to your trainer about scaling your WOD to keep it highly intense for a slightly out of your comfort zone amount of time. AKA… Don’t get fricking Rhabdo!!!!!