Power CrossFit – CrossFit

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WARM-UP

WARM UP (No Measure)

Row 800 meters

50 Double Unders

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (Time)

5 Rounds for Time:

-100 Jump-ropes

-20 meter Dumbbell Lunges (30/20#)

-Overhead plate Waiters Walk 50 meters (45/35#)

EXTRA CREDIT

Handstand Hold

Gymnastics Accessory

Find max time spent in nose and toes HS hold with no breaking at the midline, or shoulder protraction.