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2/4/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:20-:30 Handstand Hold

12/10x Calorie Bike

:10 Dip Support Hold (Top & Bottom)

7x Clean & Jerks (Working Weight)

Strength

5×6 Weighted Glute Ham Raises

-Rest :30-:45

4×10 Strict Ring Dips

-Rest :90

*Working Weight

Glute-Ham Raises (6-6-6-6-6)

Ring Dips (10-10-10-10)

Metcon

Metcon (Time)

3 Rounds:

15x Assault Bike Calories

10x Strict Handstand Push-Ups

5x Clean & Jerks (225/155)
15:00 Time Cap

Scaling Options:

AB Cals = Calories / 1:00 Effort

StHSPU = Kipping / Hand Release Push-Ups

C&J = Load (185/125) (155/105)