Power CrossFit – CrossFit
WARM-UP
This is a SLOW YOUR ROLL WARM-UP! Please save the hands 🙏🏼
-Basic run, bike or row warm up; just get the heart pumping.
– Whatever mobility to get your front rack position warmed up and loose. (Ask me if you need ideas.)
-I always suggest Crossover Activation to get those shoulders warmed up.
– 2 rounds of light goblet squats x 5
– Dead hang from the bar for 5 seconds into 10 Superman/Hollow rockers then into kipping.
-2 rounds 5 Push Press then 5 Front squats with an empty bar.
* I suggest doing a warm up round at weight to practice your form and transition.
Then calm down… take a breather. Chill with your CF family and think about how you THINK you are going to break it up. (Even though that may change once you jump in with both feet. 😂)
Last but not least…remember this is that last Open WOD for the year. Let’s have fun and do what we can do and enjoy each other’s company. #ilovemypcfamily #youareallamazing
WORKOUT OF THE DAY
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
SCALED
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
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