PG Crossfit – CrossFit

Khailen Birthday WO (Time)

6 rounds for time

11 Toes to Bar

1 Muscle Up

9 V-Ups

9 Box Jump Overs

7 Hand Stand Push Ups

Cash Out

26 Hang Power Snatch (75/55)

Cardio (Time)

10-1 Cal row

3 Burpees after each round

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

Work Your Weakness

Strength I (7 Rounds for weight)

For load:

7 sets:

6 alternating back rack lunges

– Increase loading across as many sets as possible.

Skill I (Checkmark)

5 sets:

:30 handstand hold

10 single-leg box jumps/leg

5 wall walks

– Rest 2:00

– Perform single-leg box jumps to a height that you can maintain fluid and consistent reps.

– Scale wall walks to a partial range of motion or 7 inch worms + push-up.

Skill II (Checkmark)

5 sets:

20 hollow rocks

20 seated leg raises

Stamina I (Time)

5 rounds for time:

400/500-m SkiErg

– Rest 2:00 between rounds

– Substitute 400/500-m row.

WORKOUT OF THE DAY