Crossfit Pushinw8 - CrossFit
Warm-up
EMOM 9:00
• Min 1: 30x Doubles/Singles
• Min 2: 10x Push-Ups
• Min 3: 5x Leg Swings (Frwd & Lat)
Strength
Alternate between Ring Dips & Glute Ham Raises with :60 Rest.
Ring Dips
5x6 Strict Ring Dips
-Add Weight if Capable
Glute-Ham Raises
4x10 Glute Ham Raises
-Add Weight if Capable
Metcon
Metcon (Time)
•75x Double-Unders
•50x Russian KB Swings (70/53)
•25x Handstands Push-Ups
•50x Russian KB Swings (70/53)
•75x Double-Unders
Scaling Options:
DUs = 100x Singles + 10x Burpees
Russian KBs = Load
HSPU = Pike PsU