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

SKILL

Handstand Push-up work

Beginners:

For 5 minutes:

-3 sets:10 L-seated dumbbell presses

-2 wall walks (as vertical as possible)

Intermediate:

For 5 minutes:

-Kick up to handstand and hold for at least :20 in good position.

-2 strict handstand push up (w/ an AbMat if needed.)

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

AMRAP IN 20 MINUTES

3…6…9…12…15…etc for time:

Bike for Calories

Push Press (95/65#)

SDHP (95/65#)

Box Jumps (24/20″)

STRENGTH

Make up a strength you missed.

Log the strength that you missed in Wodify on the day it was programmed.