Power CrossFit – CrossFit
COMP DAY FRIDAY!
WARM UP (No Measure)
ROW 1000 meter or RUN 800
50 Double unders
Foam roll hamstrings and quads
WORKOUT OF THE DAY
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.
Bent Over Row
Work up to a moderately heavy 5 x 5
4 rounds not for time: slow and controlled
30 second shoulder taps
30 second straight arm hip taps
30 second handstand holds
30 second handstand strict push ups with no more than 2 mats.
30 second shoulder taps with knees on a box
30 second handstand holds with knees on the box