Thursday, November 19, 2020

Power CrossFit – CrossFit

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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.

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