FRIDAY!!!!!!!!!

Power CrossFit – CrossFit

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COMP DAY FRIDAY!

WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats

WORKOUT OF THE DAY

Metcon (Time)

RX Division – 400 meter walking lunge

Scaled Division – 300 lunges in place (use abmat pad)

YOUR KNEE SHOULD KISS THE GROUND😊

*If you stop and stand you do 3 burpees*

DON’T CHEAT because cheating is bad. Slow roll and pace yourself.

STRENGTH

Bent Over Row

Work up to a moderately heavy 5 x 5

EXTRA CREDIT

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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