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5/14/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

150M Ski

5x Front Squats*

10x Shoulder Taps (5 Per)

:20 Handstand Hold

10x Cossack Squats (5 Per)

*Working Weight

Weightlifting

Every 2:30 for 10:00

5×3 Tempo Front Squats

*5th Set @ 10:00 Mark

Tempo Front Squats (3-3-3-3-3)

Tempo (3/3/X/0)

Metcon

Metcon (Time)

2 Rounds:

800M Run

200′ Handstand Walk
20:00 Time Cap

Scaling Options:

Run = Distance ; Row/Ski

HSW = Distance ; 15x Wall Climbs