Crossfit Pushinw8 - CrossFit
Warm-up
1,000M Row
10x Hand Release Push-Ups
10x PVC Dislocates
10x Russian KB Swings (70/53)
Strength
Alternate exercises with 1:00 rest.
Ring Dips
5x5 Strict Ring Dips + :30 Support Hold
*If unable to do :30 unbroken hold support position for as long as possible.
Good Mornings
4x8 @ 35-40% of 5RM Back Squat
Metcon
Metcon (Time)
3 Rounds:
• 12x Thrusters (95/65)
• 12x Pull-Ups
-Rest 3:00
3 Rounds
• 9x Thrusters (115/75)
• 9x Chest to Bar Pull-Ups
-Rest 3:00
3 Rounds
• 6x Thrusters (135/85)
• 6x Muscle-Ups
Scaled Options
Thruster Weight
Ring Rows/PUs/CTBPUs