Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
7x Wall Balls
3x Front Squats*
10x Calorie Row
6x Back Squats*
5x Quadruped T-Spine Rotation (Per)**
*Working Weight
**https://youtu.be/QWwiOHexU8I
Weightlifting
Front Squat/Back Squat: 6X2/4 @ 95% (of max FS)
– Rest 2:00
Front Squat (2-2-2-2-2-2)
Back Squat (4-4-4-4-4-4)
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target