Tuesday, November 20, 2018

Power CrossFit – CrossFit

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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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