Power CrossFit – CrossFit
WARM-UP
1,000 meter Row
Samson Stretch 20 meters
Caterpillar 20 meters
2 x 15
Push-ups
Front squat with broom
Butt kicks
Toe Kicks
Accessory Work
Handstand work
4 rounds not for time: slow and controlled
ADV-
30 second shoulder taps
30 second straight arm hip taps
1:00 rest
INT-
30 second handstand holds
30 second handstand strict push ups with no more than 2 mats.
1:00 rest
BEG-
30 second shoulder taps with knees on a box
30 second handstand holds with knees on the box
WORKOUT OF THE DAY
Metcon (Time)
FOR TIME:
* 20 Push Presses
* 20 Burpees over the bar
* 400 meter Run
* 15 Push Presses
* 15 Burpees over the bar
* 400 meter Run
* 10 Push Presses
* 10 Burpees over the bar
* 400 meter Run
* 5 Push Presses
* 5 Burpees over the bar
* 400 meter Run
RX PLUS-(135/95#)
RX-(115/75#)
