Power CrossFit – CrossFit
WARM-UP
Samson stretch x 20 meters
Caterpillar x 20 meters
Good mornings x 20 w/ light bar
Air Squats x 20
Push Press x 20 w/ empty bar
WORKOUT OF THE DAY
Metcon (AMRAP – Reps)
AMRAP in 20 minutes:
-10 Dual Kettlebell Deadlifts (1pd/10kg)
-40 meter Dual Kettlebell Farmer’s Carry
-10 Dual Kettlebell Thrusters
-40 meter Dual Kettlebell Farmer’s Carry
RX-Orange/Blue KB
**DO NOT DROP THE KBS ON THE CEMENT!**
SKILL
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
STRENGTH
If you are doing the strength program put that in Wodify! You guys are working hard! If you are interested in our strength program then contact me.
powercrossfit.co 