Crossfit Pushinw8 - CrossFit
Warm-up
1 Round:
10x Arch to Hollow Swings
5x Inch Worms w/ Push-Ups
10x Cossack Squats (10x Each Side)
5x Hang Snatch
10x Overhead Squats
*Set Up for the "Major MetCon"
Metcon
Metcon (Time)
8 Rounds For Time:
6x Toes to Bar
9x Snatch (75/55)
-Rest 5:00
9 Rounds For Time:
6x Chest to Bar Pull-Ups
6x Clean & Jerks (115/80)
-Rest 5:00
10 Rounds For Time:
6x Ring Dips
4x Thrusters (135/95)
Scaling Options:
TTB = Leg/Knee Raises
Snatch = Weight
CTBPU = Pull-Ups/Ring Rows
C&J = Weight
Ring Dips = Box/Bench Dips
Thrusters = Weight
Scoring is total time after finishing the 10th Round.
Midline
L-Sit
8 Rounds:
:20 Hold w/ :40 Rest