Thursday, September 13, 2018

Power CrossFit – CrossFit

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WARM UP (No Measure)

500 meter slow row

calf stretches

foam roll t-spine

foam roll quads and hamstrings

couch stretch

Samson stretch

Caterpillar

WORKOUT OF THE DAY

Metcon (Time)

50 Double Unders

30 Kettlebell Swings (1.5/1 pood)

30 HR Push-ups

50 Double Unders

20 Kettlebell Swings

20 HR Push-ups

50 Double Unders

10 Kettlebell Swings

10 HR Push-ups

50 Double Unders

Scale DUs x 3

SKILL

DIPS

3×6

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

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

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