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4/5/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Calorie Row

5x PVC Dislocates

10x Overhead Squats

5x Box Jumps

10x Ring Rows

Weightlifting

Overhead Squat (6-6-6-6-6)

5×6 Overhead Squat

*Working Weight

Single Arm Dumbbell Row (8-8-8-8)

4×8 Single Arm Dumbbell Row

*8 Per Arm

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP:

100x Calorie Row

80x Box Jump Overs (24/20)

60x Toes to Bar

40x Handstand Push-Ups

20x Front Squats (225/155)
Scaling Options:

Option 1: Reps

75-60-45-30-15

50-40-30-20-10

Option 2:

Cal Row = Cals

BxJ = Height /Step-Over

TTB = Leg/Knee Raises

HSPU = Push-Ups

FS = Load (185/125)