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2/7/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

AMRAP 7:00

10/7 Cal Row

10 Alt. Samson Lunge Stretches

20 Mountain Climbers

10 Up-Downs

7 Hand Release Push-Ups

Metcon

Death Row (20 Rounds for reps)

EMOM 20:00

Min 1: 20/15x Calorie Row

Min 2: 15x Burpees
Modifications:

Cal Row = :40 Effort / 15/12 Bike

Burpees = :40 Effort / Up-Down

Skill

3 Sets:

2:00 Max Distance HS Walk

~or~

2:00 Slow Quadruped Crawl

-Rest 1:00 b/t sets

Handstand Walk

Quadruped Crawl