Power CrossFit – CrossFit
WORKOUT OF THE DAY
Metcon (Time)
3 rounds for total working time:
4 minutes to complete 750 meter Row
4 minutes to complete 600 meter Run
4 minutes to complete 25 burpee box jump (24/20″)
*Scale amount of burpee box jumps if work cannot be completed within 3:15.
SKILL
Handstand Push-Up Accessory Work
Plate Progression:
– 1 SET UNTIL FAILURE: *try to beat Monday*
Stack as many plates as you need (w/ an optional abmat) to do strict or kipping handstand push-ups. The goal is to go down a plate every two weeks.
Seated Dumbbell Shoulder Press:
– 3 sets of 8 reps: Build up to a heavy weight focusing on perfect form. The goal is to go up on DB weight 2.5-5 lbs a week.
Handstand Hold:
– 1 hold for time until failure.
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