Power CrossFit – CrossFit
WARM UP (No Measure)
Row 1,000 meters
50 double unders
WORKOUT OF THE DAY
100 Back Extensions. Each time you break a set or rest at the bottom, stop and perform 15 Wallballs.
Handstand Push-Up Accessory Work
– 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.
– 1 hold for time until failure.