Power CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP:

15 Bench Press (95/65#)

30 Walking Lunges

15 Calorie Row

SKILL

Handstands

ADV- 40 meter handstand walk. 5 burpees every time you fall.

INT- 3 x 1 minute handstand hold. 5 burpees every time you fall.

BEG- Practice handstand holds