Blog Search

6/14/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x GHD Hip Extensions

5x Cuban Press (Per)

1:00 Assault Bike

5x Lateral Step-Ups (Per)

10x Push-Ups

Weightlifting

5×6 Glute Ham Raises

4×10 Single Arm DB Strict Press*

*Working Weight, 10x Per Arm

-Alternate Sets w/ :45-:60 Rest

Glute-Ham Raises (6-6-6-6-6)

Single Arm Dumbell Press (10-10-10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

24x Box Jump Overs (24/20)

12x Calories Assault Bike

6x Strict Handstand Push-Ups
Scaling Options:

BxJO = Height

AB Cal = Calories

StHSPU = Kipping / Elevated / Push-Ups