Power CrossFit – CrossFit
Warm up (No Measure)
Jog 400 meters
Crossover activation
2 ROUNDS NOT FOR TIME:
10 Shoulder ROM
10 Air squats
10 Butt kicks
10 lunges let opposite elbow touch the ground
10 Push Press or Jerks w/ empty bar
MOBILITY:
Couch stretch
Hip flexion w/ external rotation
Foam roll t spine
Forearm stretches
WORKOUT OF THE DAY
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
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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