Announcements
Don’t forget that we will be closed tomorrow for our “Coaches Adaptive Seminar”. The teamer will be moved to Sunday at 10am (Open gym still available)
Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
10x Dislocates w/ PVC
10x OH Squats w/ PVC
10x Russian KB Swings (53/35)
10x Goblet Squats (53/35)
:10 Ring Support Hold (Top)
:10 Ring Support Hold (Bottom)
Gymnastics
4x 6/4 Muscle-Ups + Max Effort Ring Dips
-6/4x Muscle-Ups
-Immediately into Max Effort Ring Dips
-Alternate w/ 3x 8 S.L. Bulg Split Squats
-Rest 1:00 between exercises
Muscle-ups
Ring Dips
Weightlifting
3x 8 Single Leg Bulgarian Split Squats
-8x Per Leg
-Weighted with KettleBell
-Alternate w/ 4x 6/4 MU + ME Ring Dips
-Rest 1:00 between exercises
Bulgarian Split Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
25' Handstand Walk
10x Ring Dips
15x Goblet Squats (70/53)
Scaling Options:
HSW = 5x Wall Climbs
R. Dips = Bar / Paralletes
Gob Sqt = Load (53/35)