Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (Time)

90 Double Unders

15 GHD sit ups

10 Clean and Jerks (135/95#)

60 Double Unders

15 GHD sit-ups

10 Clean and Jerks (135/95#)

30 Double Unders

15 GHD sit-ups

10 Clean and Jerks (135/95#)

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