Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Arch to Hollow Swings
5x Wall Balls
:30 Jump Rope
5x Jumping CTBPU
10x Lunges with Dislocate
Gymnastics
Weighted Pull-ups
5x6 Wtd/Strict Pull-Ups
-Add Weight if Capable
-Reps are to be Unbroken
-Rest 1:00 between sets
-Alternate w/ S.A. FR Lunges
Weightlifting
Single Arm Front Rack Lunge
4x 10M S.A. FR Lunge
-Lunge 10M w/ KB in FR Position, alternate arms & repeat another 10M
-Rest 1:00 between sets
-Alrernate with Strict PU
Metcon
Metcon (Time)
90x Double-Unders
70x Wall Balls (20/14)
50x Deadlifts (135/95)
30x Burpee Chest to Bar Pull-Ups
Scaling Options:
DU = 200x Singles
WB = Load
DL = Load
Burp CTBPU = Burp PU