Power CrossFit – CrossFit
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#)