Wednesday, January 15, 2020

Power CrossFit – CrossFit

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Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

2 ROUNDS:

50 double unders

200 meter Run

25 Box Jumps (24/20″)

25 KB Swings (1.5/1pd)

500 meter Row

Scaled* KB weight- DUs x 3- Box step ups

SKILL

GymStrong

Handstand Complex

Pike up headstand

Handstand push up

5 second handstand hold

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