Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds
10x Arch to Hollow Swings
10x Hip Airplanes (Per)
10x Russian KB Swings
10x Assault Bike Cals
Gymnastics
Weighted Chin-Ups
5x 6 Weighted/Strict Chin-Ups
-Add weight only if able to 6 UB @ BW
-Rest 1:00 between sets
-Alternate with S.L. Romanian DLs
Weightlifting
Single Leg Romanian Deadlifts
4x 10 S.L. Romanian DL
-10 Per Leg, with Barbell
-Rest 1:00 between sets
-Alternate with WTD/Strict Chin-Ups
Metcon
Metcon (Time)
30x Chest to Bar Pull-Ups
30x Assault Bike Calories
*10:00 Cap
Scaling Options:
CTBPU = Pull-Ups
AB Cal = N/A