Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
•300M Row
•10x Hand Release Push-Ups
•10x PVC Dislocates
•5x Back Squats (50/60% of 5RM)
Strength
Alternate with Gymnastics w/ 1:00 rest between.
1 1/4 Back Squat
4x8 1 1/4 BS @ 65/70/75/75% of 5RM Back Squat
Gymnastics
Alternate with Strength w/ 1:00 rest between.
Handstand Hold
4x :30-1:00 HS Hold
-Pike Position
-Wall Facing
-Perpendicular
-Freestanding
Metcon
Metcon (Time)
5 Rounds For Time
•12x Box Jump Overs (24"/20")
•9x Ring Dips
•6x Overhead Squats (155/105)
Scaled Options:
BxJ Overs = Height
Ring Dips = Bars/Box
OHS = Load or Front Squat