Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds
5x Lateral Step-Ups (5x Each Leg) (20")
5x Behind the Neck Strict Press (Empty Bar)
10x Overhead Squats
20x Double/Single-Unders
Strength
Behind the Neck Push Press
5x3 BTN Push Press
-Working Sets
-Alt. Sets w/ :60 Rest
Skill
Pistols
5x3-5 Pistols
-3-5x Each Leg
-Alternate Legs if Capable
-Alt. Sets w/ :60 Rest
Metcon
Metcon (Time)
7 Rounds:
45x Double-Unders
15x Overhead Squats (95/65)
Time Cap 20:00
*Scaled Options
Dubs = 50x Singles + 5x Burpees
OHS = Load (Form Focus) or Front Squat (If Form isn't there)