Power CrossFit – CrossFit

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WARM-UP

Row 1,000 meters

Take 10 to 60 minutes to do the skill.🙃

SKILL

Handstand work

4 rounds not for time: slow and controlled

ADV-

30 second shoulder taps

30 second straight arm hip taps

1:00 rest

INT-

30 second handstand holds

30 second handstand strict push ups with no more than 2 mats.

1:00 rest

BEG-

30 second shoulder taps with knees on a box

30 second handstand holds with knees on the box

WORKOUT OF THE DAY

Metcon (Time)

RX PLUS:

3 ROUNDS FOR TIME:

400 meter Run

21 Hang Power Snatch (95/65#)

12 HSPUs

RX:

3 ROUNDS FIR TIME:

400 meter Run

21 Hang Power Snatch (95/65#)

12 Push Press (135/95#)