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7/8/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Walking Lunges (Per)

10x Arch to Hollow Swings

5x Front Squats (Bar)

10x Scapular Pull-Ups

5x Overhead Squats (Bar)

Weightlifting

Every 3:00 for 15:00

6x Bulgarian Split Squats (Per)

8x Strict Chest-to-Bar Pull-Ups

-Working Sets

Bulgarian Split Squat

Strict Chest to Bar Pull-Ups

Metcon

Metcon (Time)

50x Back Squats (135/95)

40x Pull-Ups

30x Front Squats (135/95)

20x Pull-Ups

10x Overhead Squats (135/95)
20:00 Time Cap

Scaling Options:

BS/FS/OHS = Load

PU = Reps/Jumping/Rows