Tuesday 6.19.18

Power CrossFit – CrossFit

Warm-up

DUH Warm Up (No Measure)

500 meter row

Caterpillar

Samson stretch

Shoulder ROM

FOAM ROLL and talk to your trainer about additional mobility.

2 x’s

10 meter high knee skips

10 meter side lunges

10 push press (empty bar)

10 perfect squats

WOD

Metcon (Time)

4 Rounds for time:

400 meter Run

15 Power Cleans

RX-135/95

RX PLUS- 175/115

Gymnastics

strict HSPU conditioning

15 Strict HSPU

rest 1 min

12 Strict HSPU

rest :45

9 Strict HSPU

rest :30

6 Strict HSPU

rest :15

3 Strict HSPU
Each set of strict HSPUs must be completed unbroken.

Score is total number of HSPUs completed until failure

SCALED

Handstand Hold

Gymnastics Accessory

Find max time spent in nose and toes HS hold with no breaking at the midline, or shoulder protraction.

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