Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds
:30 Handstand Hold
20 Alternating Lunges
10x Ski Erg Cals
Gymnastics
Handstand Walk
5x10M+ Unbroken Handstand Walk
-Wall Progressions: Wall Climbs / Wall Walks
-HS Progressions: 0-5M UB HS Walk / 5M+ UB HSW
-Alternate Sets w/ Bulgarian Split Squats
-Rest :30-:60 between Sets
Weightlifting
Bulgarian Split Squat
4x10 Bulgarian Split Squats
-10 Per Leg
-Alternate Sets w/ Handstand Walks (Progressions)
-Rest :30-:60 between Sets
Metcon
Metcon (20 Rounds for reps)
EMOM 20:00
Min 1: 12/10x Ski Erg Cals
Min 2: 10M HS Walk
Min 3: 10/7x Ring Dips
Min 4: 15/12x Toes to Bar
Scaling Options:
Ski Erg = Cals
HSW = Wall Climbs/HS Hold
Dips = Bar/Parallete
TTB = Leg/Knee Raises