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2/5/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

2:00 Bike (Increase pace every :30)

Into…

1:00 Groiner Stretch (Left)

1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

Into…

4:00 AMRAP

20 Mountain Climbers

10 BB Back Rack Elbow Punches

5 BB Kang Squats

Strength

Back Squat (1-1-1-1-1)

Start moderate-heavy and build to heaviest single rep.

Warm-up

25′ Heel Walking

25′ Toe Walking

25′ High Kicks

25′ Lunges

25′ High Knees

25′ Butt Kickers

Into…

200m Run

7 Front Squats (Workout Weight)

Metcon (Time)

3 Rounds:

400m Run

15 Front Squats (135/95)
Time Cap 12:00

Modifications:

Run = 2:00 Effort (Ski/Bike/Row)

FS = Reps / Load