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4/12/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10/7x Calorie Bike

5x DB Upright Row (Per)

10x Push Press

5x Step-Ups (Per, Unweighted)

10x Arch to Hollow Swings

Weightlifting

5×6 Weighted Step-Ups*

-6 Per Leg, Parallel Height

4×10 Push Press*

*Working Weight

Weighted Step-ups (6-6-6-6-6)

Push Press (10-10-10-10)

Metcon

Metcon (Time)

20-18-16….6-4-2

Alternating Dumbbell Snatch

Calorie Bike

Toes to Bar
20:00 Time Cap

Scaling Options:

DB Sn = Load

Bike = Calories

TTB = Reps ; Leg/Knee Raises