Power CrossFit – CrossFit

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warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Maggie (Time)

5 Rounds For Time of:

20 Handstand Push-ups

40 Pull-ups

60 Pistols, alternating legs
RX:

3 rounds for time of:

20 handstand push-ups w/2 abmats

20 pull-ups

30 single-leg squat with a box alternating legs (24/20″)

Scaled:

3 rounds for time of:

10 push press (45/35#)

15 jumping pull-ups

10 Alt lunges

30 air squats

EXTRA CREDIT

Turkish Get Up