Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
:20-:30 Handstand Hold
7/5x Calorie Ski
10x Arch to Hollow Swings
7/5x Calorie Row
10x Shoulder Taps (Per)
7/5x Calorie Bike
5x CTB/PU/Jumping/Rows
Metcon
Lt. Brad Clark (Time)
6 Rounds:
10x Handstand Push-Ups
11x Chest to Bar Pull-Ups
18x Calories (Ski/Row/Bike)*
100M Sprint
*Must Alternate Each Round
Scaling Options:
HSPU = Hand Release Push-Ups
CTBPU = Pull-Ups / Ring Rows
Cals = Alternate Equipment
Sprint = Distance
Metcon (Time)
Teams of 2 : 6 Rounds
10x Deficit Handstand Push-Ups (4"/2")
11x Strict Chest to Bar Pull-Ups
18x Calories (Ski/Row/Bike)*
100M Fireman's Carry
*Must Alternate Each Round
Scaling Options:
DHSPU = Strict/Kipping HSPU/Push-Ups
StCTBPU = Strict PU/Kipping CTB/Pull-Ups
Calories = None
Carry = Partner Run