Crossfit Pushin Weight - CrossFit
Warm-up
200M Run
10x KB Swings
10x Alt Lunges (Per)
10x Kip Swings
10x T Push-Ups (5 Per)
10x Wall Balls
*Performed Individually
Teamer
Team of 2 : AMRAP 40:00
1x Muscle-Up (each; Pull-Ups x2 each)
100m Team Run
10x KB Swings (53/35)
10x Front Rack Lunge (95/65)
10x Toes To Bar
10x Hand Release Push-Ups
10x Wall Balls (20/14)
*Each round add 100m to the run (100m, 200m, 300m…)and 10 reps to each movement (10, 20, 30…) these reps are shared. Muscle-up increase by 1 each (1, 2, 3…) and pull-ups by 2 each (2, 4, 6…).