Crossfit Pushinw8 - CrossFit
Warm-up
"Flower" by Moby with Wall Balls (20/14)
Strength
Alternate Movements with :60 rest between.
Weighted Pull-ups (5x5)
Weighted/Strict Pull-Ups
GHD Back Extensions (4x10)
Add Weight if Possible
Metcon
AMRAP 6:00
- Rest 1:00
AMRAP 6:00
Metcon (AMRAP - Reps)
AMRAP 6:00
EMOM 3x C&J (155/105)
Max Effort Box Jumps (24/20))
Score is total number of box jumps.
Metcon (AMRAP - Reps)
AMRAP 6:00
EMOM 3x C&J (135/85)
Max Effort Burpees
Score is total number of burpees.