Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
Run 200M
5x Handstand/Pike Push-Ups
5x Strict Pull-Ups
5x Power Cleans (95/65) (75/55) (65/45)
5x Inch Worms
Metcon
Metcon (Time)
6 Rounds
•3x Ring Muscle-Ups
•200M Run
•6x Deficit Handstand Push-Ups (4"/2")
•9x Power Cleans (135/95)
-Rest 1:00 Between Rounds
Scaled Options:
Ring MU = 9x Chest to Bar Pull-Ups
Run = Distance (150/100)
Def HSPU = HSPU or Pike Push-Ups
Cleans = Load (40% 1RM)
Midline
Plank Hold
3x 1:00 Plank Hold
-Front Plank Only
-Add Plate if Capable
-Scale to Arms Extended Plank or 1 Knee Resting on Floor
-Rest :90 Between