Power CrossFit – CrossFit

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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#)